Hernandez Quijano Yoselin Montserrat Hyrox Result

Overall Performance:

Yoselin Montserrat Hernandez Quijano, in the age group of 25-29, has showcased commendable performance in the 2024 Ciudad de Mexico HYROX event. Yoselin ranked 37th overall, placing her in the top 2% of 1320 athletes, and 9th in her age group, which is in the top 3% of 268 athletes. Her overall time was 01:28:34. Her total running time was 00:45:16, which was 00:35 faster than the average, demonstrating her strong running abilities. However, the roxzone segment was significantly faster than average, indicating that Yoselin took less rest and had quick transitions between exercises.

Looking at the pacing in the initial segments, it is evident that Yoselin started slower than average in the first running segment but improved her pace in the subsequent segments. Yoselin's performance profile suggests that she is a dominant runner with a need to focus on strength training.

Segments to Improve:

Some segments of the race, such as Wall Balls, Ski Erg, Burpees Broad Jump, and Rowing, require focused attention and improvement. The performance in these segments was slower than the average, indicating a need to enhance strength and endurance.

• Wall Balls: This segment requires significant strength and coordination. Yoselin could improve her performance by incorporating exercises such as squats, thrusters, and push press into her training regimen. These exercises would help to build strength, power, and coordination, directly improving her Wall Ball performance.
• Ski Erg: To improve in this segment, Yoselin should focus on enhancing her upper body strength and cardiovascular endurance. Exercises such as pull-ups, lat pulldowns, and high-intensity interval training (HIIT) workouts could be beneficial.
• Burpees Broad Jump: This exercise requires explosive strength and endurance. Incorporating plyometric exercises, like box jumps and long jumps, as well as burpee variations into her training routine, will help Yoselin improve her performance in this segment.
• Rowing: To improve her rowing performance, Yoselin should focus on strengthening her core, back, and legs. Exercises like deadlifts, leg presses and planks, along with actual rowing practice, can help improve technique and endurance in this segment.

Race Strategies:

For better race performance, Yoselin should consider the following strategies:

• Optimal Pacing: Yoselin started slower in the initial running segment. To conserve energy for the entire race, she should aim to maintain a steady pace from the start. Running at a consistent pace will help her prevent burnout and maintain good form throughout the race.
• Strength Training: As Yoselin's performance profile leans more towards running, incorporating more strength training into her routine will help balance her performance. This will not only improve her performance in strength-demanding segments but also enhance her overall fitness and running form.
• Rest and Recovery: Although Yoselin's transition time was impressive, she should ensure she is taking enough rest between exercises to recover. Rest is crucial to maintain performance throughout the race. She should also focus on post-race recovery strategies, including proper nutrition and stretching.