Hijazo Zabala Francisco Hyrox Result

Overall Performance

Francisco Hijazo Zabala delivered a solid performance at the 2024 Madrid Hyrox race. His overall rank of 22 out of 252 athletes, places him in the top 8%, a commendable achievement. His total running time of 32:09, which is 1:35 faster than the average, indicates that he has a strong running profile. However, there are areas where he could improve, notably the roxzone segment, where his time was 1:06 slower than average. This suggests that he may need to work on his overall fitness and transition times between exercises.

Francisco’s race pacing seems to be quite balanced. He started off slower than average in the first running segment but was able to speed up and maintain a faster than average pace in the subsequent running segments. This suggests that he did not burn out too early in the race and was able to sustain his energy throughout.

Segments to Improve

• Roxzone: The Roxzone segment was a notable area for improvement, with Francisco's time being 1:06 slower than average. This may be due to a need for more efficient transitions between exercises. Implementing specific transition drills during training, such as practicing quick switches between different exercise equipment, could help improve his performance in this area.
• Sandbag Lunges: Francisco's Sandbag Lunges segment was 43 seconds slower than average. To enhance performance in this area, he could incorporate more lower body strength workouts into his routine. Exercises such as weighted lunges and squats could be beneficial.
• Farmers Carry: The Farmers Carry segment was another area where Francisco could improve, as his time was 29 seconds slower than average. Incorporating grip strength exercises, such as dead hangs and wrist curls, could help improve his performance in this segment.
• Wall Balls: Francisco's Wall Balls segment was slightly slower than average. To improve in this area, he could focus on enhancing his explosive power through plyometric exercises like medicine ball throws and jump squats.
• Sled Push: Francisco's time in the Sled Push segment was 4 seconds slower than average. Incorporating more functional strength exercises, such as tire flips or heavy sled drags, could help improve his performance in this segment.

Race Strategies

In order to improve his overall race performance, Francisco could consider implementing the following strategies:

• Consistent Pacing: Francisco should aim for a consistent pace throughout the race, as starting too slow may cost him valuable time. A consistent pace would also ensure he has enough energy to perform well in the latter parts of the race.
• Effective Transitions: Efficient transitions between exercises could significantly reduce Francisco's overall time. He should focus on reducing rest time and optimizing movements between different exercise equipment.
• Strength Training: Given his strong running profile, Francisco should focus more on enhancing his strength to improve his performance in strength-based segments.