Overall Performance
Alberto Ramírez Doblado performed well in the Hyrox race in Bilbao, finishing with an overall rank of 195 out of 412 athletes, putting him in the top 47% of participants. In his age group (30-34), he ranked 51 out of 94 athletes, placing him in the top 54%. His overall time was 01:24:49, with a total running time of 00:46:39, which was 05:30 slower than the average.
Based on the splits analysis, Alberto's best running lap was 00:05:08, and he performed better than average in the Ski Erg and Sled Push segments. However, he struggled in several running segments, particularly Running 1, Running 2, Running 3, Running 4, Running 5, and Running 6. In these segments, he was consistently slower than the average time.
Segments to Improve
1. Running 1: Alberto was 00:43 slower than the average time in this segment. To improve, he should focus on increasing his running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) and tempo runs, can help him improve his overall running performance.
2. Running 2: Alberto was 00:38 slower than the average time in this segment. Similar to Running 1, he should focus on improving his running speed and endurance. Incorporating hill sprints and interval training can help him build strength and speed.
3. Running 3: Alberto was 00:39 slower than the average time in this segment. To improve, he should work on his running endurance. Increasing his long-distance runs and incorporating steady-state runs at a slightly faster pace can help him build endurance and improve his performance in this segment.
4. Running 4: Alberto was 00:43 slower than the average time in this segment. Similar to the previous running segments, he should focus on increasing his running speed and endurance. Incorporating interval training, such as fartlek runs and tempo runs, can help him improve his speed and endurance.
5. Running 5: Alberto was 00:40 slower than the average time in this segment. To improve, he should continue working on his running endurance and speed. Incorporating interval training and incorporating strength exercises like lunges and squats can help him improve his overall performance in this segment.
6. Running 6: Alberto was 00:45 slower than the average time in this segment. Similar to the previous running segments, he should focus on increasing his running speed and endurance. Incorporating interval training and hill sprints can help him build strength and speed.
7. Farmers Carry: Alberto was 00:32 slower than the average time in this segment. To improve, he should focus on increasing his grip strength and overall strength endurance. Incorporating exercises such as farmer's walks, deadlifts, and kettlebell swings can help him improve his performance in this segment.
8. Running 7: Alberto was 00:15 slower than the average time in this segment. To improve, he should continue working on his running endurance and speed. Incorporating interval training and tempo runs can help him improve his overall running performance.
Strategies
To improve his overall performance, Alberto should consider the following strategies during the race:
1. Pacing: Alberto should focus on maintaining a consistent pace throughout the race. Avoid starting too fast and burning out early. By pacing himself appropriately, he can maintain his energy levels and improve his overall performance.
2. Transition Time: Alberto should work on improving his transition time in the Roxzone. By practicing quick transitions between exercises, he can minimize the time spent resting and improve his overall race time.
3. Strength Training: Alberto should incorporate strength training exercises specific to the Hyrox race into his training routine. This can include exercises such as burpees, wall balls, sled pushes, sled pulls, and sandbag lunges. By improving his strength, he can enhance his performance in the strength-focused segments of the race.
4. Running Training: Alberto should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints can help him build both speed and endurance, improving his overall running performance.
5. Recovery: Alberto should prioritize proper recovery between training sessions and races. This includes adequate sleep, nutrition, and hydration. By allowing his body to recover fully, he can perform at his best during races.
In summary, Alberto Ramírez Doblado showed a strong performance in the Hyrox race in Bilbao. However, there are areas of improvement, particularly in the running segments. By focusing on specific training strategies and techniques, including interval training, strength exercises, and improving transition times, he can enhance his overall performance in future races.