Castillo Berenisse Hyrox Result

Overall Performance:

Firstly, congrats to Berenisse Castillo for completing the 2024 Chicago Navy Pier HYROX event and ranking in the top 33% of all athletes. It is evident from the results that Berenisse has a strong running profile, as her total running time was 18 seconds faster than the average. This suggests she has a good endurance base. Her pacing strategy in the initial running segments was on point, as she started faster than the average time, indicating a strong start. However, she seemed to lose some speed in the middle segments, suggesting potential fatigue or pacing issues which can be addressed in training. The Roxzone time was significantly faster than average, indicating a strong transition ability and fitness level.

Segments to Improve:

• Wall Balls: This segment was significantly slower than average and requires focused training. Wall balls are full-body exercises that test your muscular endurance and coordination. Incorporate more functional training into your workout routine. For example, you could do sets of high-rep wall balls combined with other functional exercises (like kettlebell swings or box jumps) to mimic the fatigue experienced during the race. Furthermore, practicing proper form can also help improve performance. Ensure you are using your hips to drive the ball up and catching the ball in a squat position, ready for the next rep.
• Ski Erg: This segment was slower than average, indicating room for improvement. Ski Erg exercises primarily target the lats, triceps, abdominals, and quads. To improve, incorporate more Ski Erg interval training sessions into your routine. An example workout could be 10 rounds of 250 meters with 1 minute rest between sets. Also, focusing on technique, such as maintaining a high elbow position and driving down with force, can improve efficiency and speed.
• Running Segments: Although you have a strong running base, some of the middle to late running segments were slower than average. This suggests you may be starting too fast and burning out towards the end. Incorporating more tempo runs and interval training into your running routine can help improve your pacing and endurance. Also, practicing running under fatigue, for example after a strength workout, can help simulate race conditions and improve your running performance in later segments.

Race Strategies:

For future races, consider the following strategies:

• Pacing: Try to maintain a consistent pace throughout the race. Starting too fast can lead to burnout in later segments. Use your training runs to find a sustainable pace and stick to it during the race.
• Transition: Although your Roxzone time was faster than average, there is always room for improvement. Practice your transitions during training to make them as efficient as possible. This could include rehearsing the movements and steps needed to switch between exercises.
• Recovery: Ensure you are taking adequate rest and recovery during the race. This does not mean stopping completely, but rather slowing down your speed or intensity to allow your body to recover for the next segment. Proper hydration and nutrition during the race can also aid recovery.