Carreño Romi Hyrox Result

Overall Performance:

Romi Carreño demonstrated a commendable performance in the 2024 Vienna - European Championship, finishing in the top 16% of all athletes and top 21% in her age group. Her overall time was impressive, and her strong suit clearly lies in her running ability, finishing the total running segments 15:15 faster than average. This indicates a runner profile, suggesting a natural predisposition towards running disciplines. Despite her exceptional running, Romi shows a balanced capability with significant strength in some of the Hyrox's strenuous tasks like the Sled Push, Burpees Broad Jump, Sandbag Lunges, and Wall Balls, all of which were completed much faster than average.

However, her pacing appears slightly inconsistent. Starting strong but showing signs of slowing in the middle to later running segments suggests potential issues with stamina or pacing strategy. The Roxzone time being significantly faster than average indicates excellent transition times and overall fitness but also suggests room for improvement in maintaining high performance throughout the race, particularly in the strength-focused challenges.

Segments to Improve:

• Rowing: Romi's performance in rowing was slower than desired, indicating a potential area for improvement. Focusing on rowing techniques such as improving the power of the leg drive and ensuring a smooth, continuous motion could help. Drills like power strokes (10 strokes at maximum effort followed by 10 at a normal pace) and pyramid training (increasing and then decreasing stroke rates) should be incorporated into her training. Additionally, working on core strength through exercises like planks and Russian twists will improve her stability and power transfer in rowing.
• Running Segments Post-Strength Exercises: Given her predisposition towards running, it's crucial to focus on maintaining pace and stamina after completing strength-focused exercises. Interval training that mimics the race's structure, alternating between high-intensity strength exercises and running, could be beneficial. This will help Romi adapt to the demands of transitioning between different types of physical exertion and maintain a consistent pace throughout.

Race Strategies:

• Pacing: Romi should consider adopting a more strategic pacing approach. Starting slightly below her maximum pace and gradually increasing her effort allows for a strong finish without burning out early. Implementing negative splits in her running training, where each interval is run slightly faster than the previous, can help train her body and mind for this approach.
• Transition Efficiency: Although Romi shows excellent transition times, focusing on minimizing rest time and ensuring smooth transitions between exercises can shave off precious seconds. Practicing specific transition drills, where she quickly moves from one exercise to the next, can help improve her overall race time.
• Strength Endurance: To balance her runner profile, Romi should focus on building her strength endurance to maintain her running pace even after taxing strength segments. Incorporating circuit training that combines strength exercises with short bursts of high-intensity running can improve her ability to perform well in the race's later stages.

By addressing these areas and implementing the suggested training strategies, Romi Carreño should see significant improvements in her race performance, potentially excelling even further in both running and strength segments of the Hyrox races.