Zelaya Bernadette Hyrox Result

Overall Performance:

Bernadette Zelaya has showcased a commendable performance in the 2024 New York HYROX race, finishing in the top 17% of 1486 athletes and securing the 2nd rank in her age group (55-59). Her overall time was 01:35:39, with a total running time of 00:46:42, which is 02:30 faster than average, indicating a strong runner profile. Bernadette started the race significantly faster than average in her first running split but showed a pattern of slowing in some of the strength-focused segments and transitions (Roxzone). This suggests that while her running is a major strength, there is room for improvement in strength exercises and efficiency in transitions between exercises.

Segments to Improve:

• Roxzone (00:08:17): The slower Roxzone time suggests longer transition times between exercises. To improve, Bernadette should focus on metabolic conditioning workouts that mimic the quick shift between exercises seen in a HYROX race. Incorporating high-intensity interval training (HIIT) with short recovery periods can enhance her ability to recover quickly and transition faster. Specific drills like circuit training, combining strength movements with short sprints, can simulate race conditions.
• Wall Balls (00:05:30): To improve her time in Wall Balls, focusing on squat and throw mechanics will be crucial. She can incorporate thrusters and medicine ball squats into her training to build strength and endurance in the relevant muscle groups. Practicing wall balls with varied weights and heights can also help improve her technique and stamina for this segment.
• Sled Push (00:03:44): Bernadette's sled push time indicates a need for enhanced lower body power and endurance. Weighted sled pushes and pulls, along with lower body strength training exercises like squats, lunges, and leg press, can improve her performance. Incorporating plyometric exercises, such as box jumps and squat jumps, will also help build explosive power useful for this segment.
• Rowing (00:06:11): To improve rowing time, focusing on rowing technique and endurance is key. Interval training on the rowing machine, varying distances and intensities, can help increase her rowing efficiency and stamina. Core strengthening exercises will also aid in improving her rowing power and efficiency.

Race Strategies:

• Start Smart: While Bernadette has shown a strong start in her running, it's important to pace oneself to maintain energy throughout the race. She should consider starting slightly more conservatively to save energy for strength segments and transitions.
• Focus on Technique in Strength Segments: For exercises like wall balls and sled pushes, focusing on correct form can improve efficiency and speed. Bernadette should practice these exercises with a focus on form to ensure she is performing them as efficiently as possible during the race.
• Efficient Transitions: Reducing time in the Roxzone can significantly impact overall race time. Bernadette should practice quick transitions between running and strength exercises during her training to mimic race conditions. This includes setting up equipment in advance where possible and using a mental checklist to minimize downtime.
• Recovery and Endurance Training: Incorporating more endurance-based training, alongside her running, can improve her stamina for the strength exercises and late-race performance. This can include longer, steady-state cardio sessions and extended circuit training sessions that combine strength and cardio elements.

By focusing on these specific areas of improvement and implementing the suggested training strategies and race tactics, Bernadette Zelaya can further enhance her performance in future HYROX races. With her strong running base, improvements in strength segments, transitions, and overall stamina will make her an even more formidable competitor in her age group.