Cueva Alarcón Lorena Hyrox Result

Overall Performance:

Lorena Cueva Alarcón showcased an impressive performance at the 2024 Madrid Hyrox race, finishing in the top 13% of all athletes and top 17% in her age group. Her overall time of 01:30:33 indicates a strong balance between endurance and strength. Notably, Lorena's total running time was 02:46 faster than average, highlighting her excellent running efficiency and stamina. This suggests that Lorena has a more runner-oriented profile, excelling in running segments while facing challenges in certain strength-focused exercises. Despite a slower start in Running 1, Lorena consistently improved her pace, gaining significant time in subsequent running laps. However, the Roxzone time indicates room for improvement in transition efficiency and overall fitness to minimize rest and optimize performance between exercises.

Segments to Improve:

• Sandbag Lunges: With a significant time loss compared to the average, focusing on lower body strength and endurance will be crucial. Incorporate exercises like weighted lunges, step-ups, and Bulgarian split squats into the training regimen to improve stability, strength, and endurance. Practicing lunges with progressively heavier weights can also help in adapting to the demands of the sandbag lunges.
• Sled Pull: To enhance performance in the sled pull segment, increase posterior chain exercises such as deadlifts, kettlebell swings, and hip thrusts. Additionally, sled pull drills with varying weights and distances can simulate race conditions, improving technique and efficiency.
• Roxzone: Improving transition times suggests a need for better overall fitness and strategy. Incorporating circuit training with minimal rest between exercises can enhance recovery and adaptability. Practice transitions between different exercises to reduce hesitation and improve flow during the race.
• Sled Push: Strengthening the quadriceps, glutes, and calves through squats, leg presses, and calf raises can provide the necessary power for the sled push. Practice with sled push drills, focusing on maintaining a low, powerful stance to improve efficiency.
• Rowing and Ski Erg: Both segments require strong cardiovascular endurance and upper body strength. Implement interval training on the rower and SkiErg machines, focusing on improving stroke power and efficiency. Additionally, upper body exercises like pull-ups, rows, and overhead presses can enhance performance in these areas.

Race Strategies:

• Start Conservatively: Lorena's slower initial running segment suggests a potential for energy conservation at the start. Beginning the race at a conservative pace can allow for more consistent energy distribution throughout, avoiding early fatigue.
• Optimize Transitions: Minimize rest and hesitation between exercises by practicing swift and efficient transitions. This will not only improve Roxzone times but also maintain a competitive edge throughout the race.
• Strength and Endurance Balance: Given Lorena's runner profile, incorporating more strength-focused workouts will enhance performance in the strength-demanding segments. This includes targeted resistance training and functional fitness exercises relevant to the race's demands.
• Tactical Pacing: Analyze and plan pacing strategies for each segment based on personal strengths and areas of improvement. For example, leveraging strong running capabilities to gain time while focusing on maintaining a steady pace in weaker segments can lead to overall performance gains.
• Recovery Focus: Implementing active recovery and mobility work into the training routine can help in faster recovery between segments, improving overall race day performance.

By addressing these areas for improvement and implementing the suggested strategies, Lorena Cueva Alarcón can expect to see significant advancements in her performance in future Hyrox races.