Pérez Río Josefina Hyrox Result

Overall Performance:

Joséfina Pérez Río showcased a commendable performance in the 2024 Bilbao HYROX, finishing in the top 17% of 680 athletes and ranking 5th in her age group. Notably, her total running time was 01:35 faster than average, indicating a strong running profile. This performance suggests that Joséfina excels in running but might need to focus more on strength-based segments to achieve a more balanced profile. Her pacing at the start of the race was aggressive, setting a strong pace but facing challenges in maintaining this in strength-focused exercises. A hybrid training approach incorporating both endurance and strength training could further elevate her performance.

Segments to Improve:

• Sled Pull: Joséfina was significantly slower than the average in this segment. To improve, she should focus on strengthening her posterior chain muscles (glutes, hamstrings, and lower back). Exercises like deadlifts, kettlebell swings, and hip thrusts can be beneficial. Incorporating sled drag drills, where she focuses on maintaining a low posture and driving through the heels, will directly translate to better performance in sled pulls.
• Sled Push: Another area requiring improvement. Training should include leg press, squats for overall leg strength, and specific sled push practice with gradual increases in weight to improve power. Practicing short, explosive sprints can also enhance her ability to exert force over short distances.
• Roxzone (Transition Times): Joséfina's transition times indicate room for improved fitness and efficiency moving between segments. Interval training can enhance her recovery rate, while drills simulating the quick switch from one exercise to the next can improve her transition speed. Incorporating circuit training into her routine will mimic race conditions, helping reduce Roxzone times.
• Wall Balls: To improve in this segment, focus should be on developing core and shoulder strength. Exercises like thrusters, medicine ball slams, and overhead presses will be beneficial. Practicing wall balls with a focus on form—squat depth, driving through the heels, and using the momentum to project the ball—will help decrease her time.

Race Strategies:

• Start Conservatively: While Joséfina has a strong running base, starting the race at a slightly more conservative pace could help conserve energy for strength-based segments. This strategy allows for a more balanced distribution of effort across the race.
• Strength Training Emphasis: Given her running prowess, dedicating more training time to improving strength, especially in her weaker segments, will yield significant improvements in her overall race time. Focusing on compound movements and incorporating functional fitness exercises can enhance her strength endurance.
• Transition Practice: Actively working on reducing Roxzone times through better transition efficiency can shave off critical seconds. Practicing transitions during training, focusing on quick recovery and immediate engagement with the next segment, will help.
• Mental Preparation: HYROX races test not only physical but also mental strength. Visualization techniques, strategizing each segment, and mental rehearsals can prepare Joséfina better for the demands of the race, particularly in maintaining focus during transitions and challenging segments.

By addressing these areas, Joséfina Pérez Río can leverage her running strength while significantly improving her performance in strength-focused segments, leading to a more well-rounded and competitive profile in future HYROX races.