Heleno Jesika Hyrox Result

Overall Performance

Jesika Heleno performed well in the 2023 Los Angeles HYROX race, finishing with an overall rank of 179 out of 627 athletes, placing her in the top 28% of competitors. In her age group (30-34), she achieved a rank of 45, placing her in the top 30% of 150 athletes. Her overall time was 01:55:01, with a total running time of 01:06:52, which was 11:13 slower than the average time.

Jesika's best running lap was 00:05:40, which was on par with the average time. However, her performance in certain segments, such as Running 3, Running 4, Roxzone, Running 6, Running 7, Running 8, Running 5, and Ski Erg, was below average and contributed to the overall time difference.

Segments to Improve

1. Running 3: Jesika's time of 00:10:41 was 03:38 slower than the average time. To improve this segment, she should focus on endurance training and increasing her running speed. Incorporating interval training, such as sprint intervals and tempo runs, can help improve her running performance in this segment.

2. Running 4: Jesika's time of 00:11:05 was 03:57 slower than the average time. Similar to Running 3, she should focus on endurance training and increasing her running speed. Incorporating longer distance runs and hill training can help improve her performance in this segment.

3. Roxzone: Jesika's time of 00:10:21 was 00:56 slower than the average time. To improve this segment, she should focus on improving overall fitness and reducing transition time. Incorporating circuit training and high-intensity interval training (HIIT) can help improve her fitness levels and increase her speed during transitions.

4. Running 6: Jesika's time of 00:08:11 was 00:53 slower than the average time. To improve this segment, she should focus on improving her endurance and pacing. Incorporating longer distance runs and tempo runs can help improve her performance in this segment.

5. Running 7: Jesika's time of 00:08:02 was 00:48 slower than the average time. Similar to Running 6, she should focus on improving her endurance and pacing. Incorporating interval training, such as fartlek runs and hill repeats, can help improve her performance in this segment.

6. Running 8: Jesika's time of 00:08:51 was 00:25 slower than the average time. To improve this segment, she should focus on maintaining a steady pace and improving her endurance. Incorporating longer distance runs and tempo runs can help improve her performance in this segment.

7. Running 5: Jesika's time of 00:07:49 was 00:19 slower than the average time. To improve this segment, she should focus on increasing her speed and maintaining a steady pace. Incorporating interval training, such as speed intervals and tempo runs, can help improve her performance in this segment.

8. Ski Erg: Jesika's time of 00:05:38 was 00:13 slower than the average time. To improve this segment, she should focus on improving her upper body strength and technique. Incorporating exercises such as rowing, push-ups, and shoulder presses can help improve her performance in this segment.

Strategies

- Jesika should focus on pacing herself throughout the race to avoid burning out too quickly. It is important for her to maintain a steady pace and conserve energy for the later segments.
- She should practice transitions between segments to improve her speed and efficiency during the race. Incorporating drills that simulate the transitions, such as quick changeovers between exercises, can help improve her performance.
- Jesika should also consider working on mental strategies to stay focused and motivated during the race. Visualization techniques and positive self-talk can help her maintain a strong mindset throughout the competition.

Overall, Jesika Heleno performed well in the HYROX race, but there are areas for improvement. By focusing on specific training strategies and techniques, such as endurance training, interval training, and improving transitions, Jesika can enhance her performance in the identified segments and achieve better results in future races.