SanzRamos Ricardo Hyrox Result

Overall Performance

Ricardo SanzRamos showcased an impressive performance in the 2024 Madrid HYROX race. He ranked in the top 39% overall and in the top 42% of his age group. His total running time was 01:40 faster than the average, highlighting his strong running prowess. His running performance seems to have been his standout strength, with a strong first lap and consistently faster than average times across all running segments. It appears Ricardo has a runner profile and might benefit from focusing more on strength training to balance his overall performance.

In terms of pacing, Ricardo seemed to have started slower than average in the first running segment but picked up speed, maintaining faster than average times in the subsequent segments. This indicates good endurance and pacing strategy, although a stronger start might be beneficial.

Segments to Improve

• Roxzone: The Roxzone segment was the most challenging for Ricardo, with a time 02:08 slower than average. This suggests he may have taken longer to recover or transition between exercises. To improve this, Ricardo should focus on improving his overall fitness and transition times. Specific exercises like high-intensity interval training (HIIT) can help improve cardiovascular endurance and recovery times. Also, practicing transitions between different exercises can help minimize time spent in the Roxzone.
• Sled Pull and Sled Push: Ricardo was slower than average in the Sled Pull and Sled Push segments. Incorporating more strength training exercises into his routine, specifically targeting the upper body and core, may help improve performance in these areas. Exercises such as deadlifts, squats, and cable pulls can be beneficial.
• Ski Erg: Ricardo's Ski Erg performance was slightly below average. This exercise requires a combination of upper body strength and cardiovascular endurance. Incorporating more upper body strength training and rowing exercises may help improve performance in this segment.
• Burpees Broad Jump and Sandbag Lunges: Ricardo was slightly faster than average in these segments, but there is still room for improvement. Plyometric exercises, such as box jumps and lunges, can help improve explosive power and strength, which are key to these exercises.

Race Strategies

Based on his performance, Ricardo should look into starting stronger in the first running segment. While his pacing strategy of starting slow and picking up speed worked well, a stronger start might give him an edge.

Given his strong running times, Ricardo could potentially leverage this strength by pushing harder in the running segments, while ensuring he maintains good form and energy for the strength segments.

It would also be beneficial for Ricardo to work on his transitions between exercises to minimize time spent in the Roxzone. Practicing transitions and implementing active recovery techniques, such as controlled breathing, could help reduce this time.

Lastly, focusing more on strength training in his workout routine, specifically exercises targeting upper body and core, might help balance his overall performance and improve his times in the strength segments.