Ceballos Suarez Yeray Hyrox Result

Overall Performance

Yeray Ceballos Suarez performed well in the 2023 Madrid Hyrox race, finishing with an overall time of 01:26:43. He achieved an overall rank of 344, which puts him in the top 45% of 756 athletes. In his age group (40-44), he ranked 47th, placing him in the top 41% of 113 athletes.

Yeray's total running time of 00:40:06 was 01:30 faster than the average, indicating that he has good running abilities. His best running lap time was 00:04:02, which was 00:29 faster than the average.

Segments to Improve

Based on the splits analysis, the segments where Yeray lost the most time compared to the average were Sandbag Lunges, Sled Push, Wall Balls, Ski Erg, Sled Pull, Farmers Carry, and Rowing. These segments should be the focus of his improvement efforts.

1. Sandbag Lunges: Yeray was 01:02 slower than the average time for this segment. To improve, he can incorporate exercises that strengthen his legs and core, such as lunges, squats, and deadlifts. Additionally, practicing the specific movement of sandbag lunges with proper form and technique will help him become more efficient in this segment.

2. Sled Push: Yeray was 00:45 slower than the average time for the sled push. To improve, he should work on building strength and power in his lower body, particularly his quads and glutes. Exercises such as sled pushes, squats, and leg presses can help him develop the necessary strength. Additionally, practicing the sled push movement with proper technique, focusing on driving through the legs and maintaining a strong and stable core, will enhance his performance in this segment.

3. Wall Balls: Yeray was 00:39 slower than the average time for wall balls. To improve, he should focus on developing his upper body and leg strength. Exercises such as thrusters, squats, and shoulder presses can help him build the necessary strength for wall balls. Additionally, practicing wall ball shots with proper form, including maintaining a stable core and using the legs to generate power, will contribute to better performance in this segment.

4. Ski Erg: Yeray was 00:27 slower than the average time for the ski erg. To improve, he should incorporate exercises that target his upper body and core, such as rowing, planks, and push-ups, to build strength and endurance. Additionally, practicing proper technique on the ski erg, focusing on efficient pulling and pushing motions, will help him improve his performance in this segment.

5. Sled Pull: Yeray was 00:24 slower than the average time for the sled pull. To improve, he should work on building strength in his upper body, particularly his back and arms. Exercises such as rows, pull-ups, and lat pulldowns can help him develop the necessary strength. Additionally, practicing the sled pull movement with proper form and technique, focusing on engaging the back and arms while maintaining a stable core, will enhance his performance in this segment.

6. Farmers Carry: Yeray was 00:20 slower than the average time for the farmers carry. To improve, he should focus on building grip strength and overall endurance. Exercises such as farmer's carries, deadlift holds, and forearm curls can help him develop the necessary strength. Additionally, practicing the farmers carry with proper form, including maintaining a strong grip and stable core, will contribute to better performance in this segment.

7. Rowing: Yeray was 00:17 slower than the average time for rowing. To improve, he should incorporate exercises that target his upper body and core, such as rowing, planks, and push-ups, to build strength and endurance. Additionally, practicing proper rowing technique, focusing on efficient pulling and pushing motions, will help him improve his performance in this segment.

Strategies

To improve overall performance in future races, Yeray should consider the following strategies:

1. Pacing: Yeray should focus on maintaining a consistent pace throughout the race to avoid burning out early or slowing down towards the end. This can be achieved through proper training and understanding of his personal abilities and limits.

2. Transition Time: Yeray should work on improving his transition time in the roxzone. This can be achieved by incorporating transitional exercises and drills into his training routine, focusing on quick and efficient movements between segments.

3. Strength Training: Yeray should prioritize strength training to improve his performance in segments that require strength, such as sandbag lunges, sled push, wall balls, and farmers carry. Incorporating exercises that target the specific muscle groups involved in these segments will help him develop the necessary strength and power.

4. Running Training: While Yeray's total running time was faster than average, he can still benefit from incorporating specific running drills and exercises into his training routine. This will help him improve his running efficiency and endurance, allowing him to maintain a strong pace throughout the race.

By implementing these strategies and focusing on the identified areas of improvement, Yeray Ceballos Suarez can enhance his performance in future Hyrox races and achieve better results.