Overall Performance
Laura Perez Saavedra performed well in the 2023 Bilbao Hyrox race, finishing with an overall rank of 70 out of 412 athletes, placing her in the top 16% overall. In her age group (25-29), she ranked 15th out of 81 athletes, placing her in the top 18%. Her overall time was 01:29:41, with a total running time of 00:45:23, which was 00:40 slower than the average. Her best running lap was 00:04:46.
Based on the splits analysis, Laura performed well in several segments, including Running 1, Running 2, Sled Push, Running 3, Sled Pull, Running 4, Burpees Broad Jump, Running 5, Running 7, Running 8, and Wall Balls. She was faster than average in these segments, ranging from 00:08 to 00:18. This indicates that she has a stronger running profile and is able to maintain a good pace in these segments.
However, Laura struggled in several segments, including Running 6, Farmers Carry, Run Total, Sandbag Lunges, Roxzone, Ski Erg, and Rowing. She was slower than average in these segments, ranging from 00:09 to 01:28. These segments require more strength and endurance, and it is evident that Laura needs to focus on improving her performance in these areas.
Segments to Improve
1. Running 6: Laura's performance in this segment was 01:28 slower than average. To improve her running endurance and speed, she should incorporate interval training and hill sprints into her training routine. Interval training involves alternating between high-intensity running and recovery periods, which will help improve her overall running performance.
2. Farmers Carry: Laura's performance in this segment was 00:53 slower than average. To improve her grip strength and endurance, she should incorporate exercises such as deadlifts, kettlebell swings, and farmer's walks into her training routine. These exercises will help strengthen her grip and improve her performance in the Farmers Carry segment.
3. Run Total: Laura's total running time was 00:40 slower than average. To improve her overall running performance, she should focus on increasing her running endurance. Long-distance runs at a steady pace and tempo runs, which involve running at a faster pace for shorter distances, will help improve her cardiovascular fitness and running endurance.
4. Sandbag Lunges: Laura's performance in this segment was 00:27 slower than average. To improve her strength and endurance in lunges, she should incorporate weighted lunges into her training routine. Holding dumbbells or a sandbag while performing lunges will increase the resistance and challenge her muscles, leading to improved performance in the Sandbag Lunges segment.
5. Roxzone: Laura's time spent in the Roxzone was 00:22 slower than average. To improve her overall fitness and transition time, she should focus on improving her cardiovascular fitness through high-intensity interval training (HIIT) and circuit training. These types of workouts will help improve her overall fitness and reduce the time spent in the Roxzone.
6. Ski Erg: Laura's performance in this segment was 00:18 slower than average. To improve her performance on the Ski Erg, she should incorporate exercises that target the muscles used in skiing, such as squats, lunges, and lateral jumps. Strengthening these muscles will improve her power and endurance on the Ski Erg.
7. Rowing: Laura's performance in this segment was 00:14 slower than average. To improve her rowing performance, she should focus on improving her technique and power output. Incorporating exercises such as bent-over rows, lat pulldowns, and seated rows into her training routine will help strengthen the muscles used in rowing and improve her performance in this segment.
Strategies
- Laura should focus on maintaining a steady pace throughout the race, ensuring she does not start too fast and burn out later. Pacing herself will help her maintain energy and perform consistently in each segment.
- She should pay attention to her transitions in the Roxzone, aiming to minimize the time spent there by improving her overall fitness and transition time.
- Laura should prioritize her strength training, focusing on exercises that target the specific muscles used in the segments where she struggled. This will help improve her overall performance and reduce the time lost in these segments.
- She should also incorporate interval training and hill sprints into her running training to improve her endurance and speed in the running segments.
- It is important for Laura to listen to her body and ensure she is adequately fueling and hydrating throughout the race to maintain optimal performance.
By implementing these training strategies and techniques, Laura Perez Saavedra can improve her performance in the areas where she struggled and continue to excel in her running segments. With targeted training and race strategies, she can further improve her rankings and overall performance in future Hyrox races.