Asensio Pavo Aritz Hyrox Result

Overall Performance

Aritz Asensio Pavo performed well in the 2023 Bilbao Hyrox race, finishing with an overall rank of 198 out of 412 athletes, placing him in the top 48% of all participants. In his age group (35-39), he ranked 43 out of 91 athletes, placing him in the top 47%. His overall time was 01:25:06, with a total running time of 00:43:02, which was 01:32 slower than the average for his finish time.

Based on the splits analysis, Aritz performed exceptionally well in some segments, such as Running 1, Running 2, Sled Pull, Burpees Broad Jump, and Sandbag Lunges, where he was faster than the average time. However, there were a few segments where he performed slower than the average, including Ski Erg, Sled Push, Farmers Carry, Running 7, Running 8, and the Roxzone.

Segments to Improve

1. Farmers Carry: Aritz lost the most time in this segment, being 01:41 slower than the average time. To improve in this area, he should focus on improving his grip strength and overall endurance. Specific exercises that can help include farmer's carry variations with heavier weights, such as kettlebells or dumbbells, and incorporating grip strengthening exercises like dead hangs and farmer's walks with pinch grips.

2. Run Total: Aritz's total running time was 00:01:32 slower than the average time. To improve his running performance, he should incorporate interval training and hill sprints into his training routine. Interval training can help improve his overall speed and endurance, while hill sprints can enhance his leg power and running technique. Additionally, focusing on strengthening his core and lower body can also contribute to improved running performance.

3. Running 8: Aritz's time in this running segment was 01:18 slower than the average time. To improve his performance in this segment, he should work on building his endurance and stamina. Incorporating longer distance runs, tempo runs, and fartlek training can help improve his overall running endurance. Additionally, strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can contribute to improved running performance.

4. Roxzone: Aritz spent 00:07:22 in the Roxzone, which was 00:55 slower than the average time. To improve this segment, Aritz should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help improve his overall fitness and reduce the time spent in the Roxzone.

5. Running 7: Aritz's time in this running segment was 00:28 slower than the average time. To improve his performance in this segment, he should focus on building his endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help improve his overall running speed and endurance.

6. Ski Erg: Aritz's time on the Ski Erg was 00:15 slower than the average time. To improve in this segment, he should focus on improving his upper body strength and endurance. Incorporating exercises such as rowing, pull-ups, and push-ups can help improve his upper body strength, which will contribute to improved performance on the Ski Erg.

Strategies

During the race, Aritz should focus on pacing himself appropriately to avoid burning out too quickly. He should aim to maintain a steady pace throughout the race, especially in the running segments where he performed slower than the average time. By pacing himself effectively, Aritz can conserve energy for the segments where he performed well and make up time in the segments where he needs improvement.

Additionally, Aritz should prioritize efficient transitions between segments to minimize time spent in the Roxzone. Practicing quick transitions during training sessions can help him become more efficient and save valuable time during the race.

Overall, Aritz Asensio Pavo has shown great potential in the Hyrox race. By targeting the areas of improvement mentioned above and implementing the suggested training strategies and techniques, he can enhance his performance and achieve even better results in future races.