Alvarez Osorno Vidal Hyrox Result

Overall Performance:

Vidal Alvarez Osorno's performance in the 2024 Ciudad de Mexico HYROX race demonstrates a significant strength in running, with a total running time that was faster than average by 04:37. This is a notable achievement considering his overall rank within the top 91% of 905 athletes and a percentile rank of 19 in multiple running segments. His performance in the Sled Push and Sled Pull segments was particularly impressive, ranking in the top 16 and 3 percentile respectively.

Despite a slower start in the first running segment, Vidal managed to pace himself well throughout the race. He was able to pick up speed in subsequent running segments, consistently outperforming the average times. His best running lap was clocked at 00:06:01, indicating a strong capacity for speed endurance.

However, there were areas where Vidal's performance lagged, specifically in the Wall Balls, Burpees Broad Jump, and Rowing segments. These areas point towards a need for improved strength training. His Roxzone time was faster than average, suggesting that he could improve his transitions and rest times between zones.

Segments to Improve:

• Wall Balls: This segment was Vidal's most significant challenge, with a time slower than average by 06:13. To improve in this area, Vidal should incorporate strength training exercises that focus on the lower body and core muscles. Squats, lunges, and deadlifts can help build strength and endurance for the Wall Balls segment. Additionally, practicing the wall ball throw can enhance coordination and timing.
• Burpees Broad Jump: Vidal's performance in this segment was slower than average by 03:12. To enhance performance in this segment, plyometric exercises such as box jumps and burpees should be included in his training regimen. These exercises improve explosive power, which is crucial for the broad jump. Practicing the burpee broad jump movement can also improve his technique and efficiency.
• Rowing: Vidal's rowing time was slower than average by 00:52. To improve his rowing performance, Vidal should focus on enhancing his cardiovascular endurance and upper body strength. Exercises such as seated rows, pull-ups, and cable pulldowns can help strengthen the back muscles essential for rowing. Furthermore, interval training on the rowing machine can improve his power and endurance for this segment.

Race Strategies:

Planning and implementing effective race strategies can significantly enhance Vidal's performance. For instance, he could focus on starting at a more moderate pace in the initial running segment to conserve energy for the strength-focused segments. This approach could prevent early fatigue and allow for a more consistent performance throughout the race. In addition, Vidal should aim to minimize rest times in the Roxzone, as this is an area where he can make up valuable time.

Given Vidal's strength in running, he should leverage this in his race strategy. He could push harder in the running segments, knowing that he has the endurance to maintain a faster pace. However, it's crucial that this strategy is balanced with sufficient energy conservation for the more strength-intensive segments.

Lastly, focusing on the correct form during each exercise can increase efficiency and prevent unnecessary energy expenditure. This is particularly important for the segments where Vidal currently struggles, such as the Wall Balls and Burpees Broad Jump. Regular form checks and corrections during training can translate to improved performance on race day.