Osuna Rodríguez Ricardo Hyrox Result

Overall Performance:

Ricardo Osuna Rodríguez's performance in the 2024 Madrid Hyrox race displayed some notable strengths, yet also revealed areas where improvement is required. He finished in the top 41% overall and in the top 30% in his age group (25-29). This is a commendable effort considering the competitive nature of the race. His overall time of 01:24:50 reflects his strength and endurance.

However, his total running time of 00:41:18 is slower than the average by 52 seconds. This suggests that Ricardo has a more strength-focused profile, as opposed to being a runner. His pacing was slower in the initial running segments, particularly in Running 1 where he was 1:02 slower than average. This may indicate a hesitant or overly cautious start, or possibly a need for better warm-up protocols to ensure he is ready to perform from the start of the race.

Segments to Improve:

Ricardo's performance in the following segments have been identified for improvement:

• Run Total: Ricardo's total running time was slower than average. To improve this, he can incorporate more endurance-based running into his training. This can include long, slow runs to build stamina, interval training to improve speed and recovery, and hill runs to build strength and power.
• Roxzone: Ricardo's Roxzone time was slower than average, indicating more rest or transition time. He can improve this by working on his overall fitness and transition time. Functional fitness workouts that mimic race transitions, such as switching quickly between running and strength work, can be beneficial.
• Farmers Carry: Ricardo's time in this segment was slower than average. He can improve his performance in this segment by incorporating specific strength training focusing on grip strength and shoulder stability. Exercises such as deadlifts, shrugs and farmer's walks with heavy kettlebells or dumbbells could be incorporated into his training routine.
• Burpees Broad Jump: Ricardo's time for this segment was slower than average. To improve this, he could focus on plyometric training to improve explosive power and agility. Exercises such as box jumps, broad jumps, and plyometric push-ups could be beneficial.
• Sled Push and Sled Pull: Ricardo's performance in these segments was slower than average. He can improve this by incorporating sled pushes and pulls into his training, focusing on both speed and strength. Additionally, exercises like squats, lunges, and deadlifts could help to build lower-body strength.

Race Strategies:

Moving forward, Ricardo should consider the following race strategies:

• Pacing: Ricardo needs to work on his pacing, especially at the start of the race. A better warm-up could help him start faster, and a focus on maintaining a consistent pace could prevent him from slowing down in later segments.
• Transitions: Improving his transition times could significantly reduce his overall time. Practising quick transitions between running and strength work as part of his training could help him achieve this.
• Endurance: As his total running time is slower than average, Ricardo should focus on building his endurance. This could involve adding more long runs into his training, or incorporating high-intensity interval training for improved speed and recovery.