Pérez Río Josefina Hyrox Result

Overall Performance

Josefina Pérez Río performed well in the 2023 Bilbao Hyrox race, finishing with an overall rank of 90, which puts her in the top 21% of 412 athletes. In her age group (45-49), she achieved a rank of 11, placing her in the top 28% of 39 athletes. Her overall time of 01:36:39 is commendable. She performed particularly well in the running segments, with a total running time of 00:47:08, which is 00:24 faster than the average. Her best running lap was completed in 00:04:35.

Segments to Improve

1. Burpees Broad Jump: Josefina Pérez Río struggled with the Burpees Broad Jump segment, completing it in 00:08:29, which is 01:54 slower than the average. To improve in this segment, she should focus on building her upper body and core strength. Exercises such as push-ups, planks, and mountain climbers can help improve her burpee performance. Additionally, practicing explosive jumps and broad jumps will enhance her jumping ability.

2. Running 4: Josefina Pérez Río faced challenges in the Running 4 segment, finishing it in 00:07:41, which is 01:27 slower than the average. To improve her running performance, she should focus on endurance and speed training. Incorporating interval training, tempo runs, and hill sprints into her training routine will enhance her running capabilities. Strengthening her leg muscles through exercises like lunges, squats, and calf raises will also contribute to improved running performance.

3. Sled Pull: Josefina Pérez Río struggled with the Sled Pull segment, completing it in 00:07:19, which is 00:47 slower than the average. To improve in this area, she should focus on building her upper body and core strength. Exercises such as pull-ups, rows, and deadlifts will enhance her pulling strength. Additionally, practicing proper sled pulling technique, including maintaining a low and stable position, will help improve her performance in this segment.

4. Sled Push: Josefina Pérez Río faced challenges in the Sled Push segment, completing it in 00:03:58, which is 00:40 slower than the average. To improve in this segment, she should focus on building her lower body strength and explosive power. Exercises such as squats, lunges, and box jumps will help enhance her leg strength and power. Additionally, practicing proper sled pushing technique, including maintaining a low and forward-leaning position, will contribute to improved performance in this segment.

Strategies

1. Pacing: Josefina Pérez Río should focus on maintaining a consistent pace throughout the race. It is important for her to avoid starting too fast and burning out later in the race. By pacing herself and conserving energy, she will be able to maintain a steady performance across all segments.

2. Transition Efficiency: To improve her overall race time, Josefina Pérez Río should work on optimizing her transition time in the roxzone. This can be achieved by improving her overall fitness and reducing the time taken for transitions between exercises. Incorporating circuit training and interval training into her workouts will help improve her overall fitness and allow for faster transitions.

3. Strength Training: Josefina Pérez Río should prioritize strength training exercises to improve her performance in segments that require upper body and core strength, such as the Burpees Broad Jump and Sled Pull. Including exercises such as push-ups, pull-ups, and planks in her training routine will help build the necessary strength for these segments.

4. Running Training: To further enhance her running performance, Josefina Pérez Río should focus on specific running training. Incorporating interval training, tempo runs, and hill sprints will help improve her speed and endurance. Additionally, incorporating strength exercises for the legs, such as lunges and squats, will contribute to better running performance.

By implementing these strategies and incorporating the suggested exercises and training techniques, Josefina Pérez Río can improve her performance in the identified areas and enhance her overall race performance.