Cortez Bianca Hyrox Result

Overall Performance

Bianca Cortez delivered a strong performance at the 2024 Singapore National Stadium HYROX race, finishing in the top 11% overall and the top 10% within her age group. Her overall time of 01:42:43 demonstrates a solid competitive edge. Notably, Bianca's performance in strength-based exercises such as Burpees Broad Jump and Wall Balls was exemplary, ranking in the top 1% and 8% respectively. However, her total running time was 2:49 slower than average, indicating room for improvement in her running capabilities. Her performance suggests a more strength-oriented profile, as she excelled in many strength exercises but lagged in running segments, particularly Running 2, 4, and 8. Additionally, her pacing strategy indicates a tendency to start too fast, as seen by a strong Running 3 performance followed by slower runs.

Segments to Improve

• Total Running Time: Bianca’s running was 2:49 slower than average. To enhance her running efficiency, she should focus on improving her aerobic capacity and running economy. Training Strategy: Incorporate interval training such as 400m repeats at a slightly faster pace than her race pace, with equal rest intervals. Include tempo runs of 20-30 minutes at a comfortably hard pace to build endurance.
• Roxzone: The time spent in roxzone was 1:57 slower than average, indicating potential inefficiency during transitions. Training Strategy: Practice quick transitions by setting up practice circuits that mimic race conditions, focusing on minimizing downtime between exercises. Incorporate drills that require rapid equipment changes and mental focus to reduce rest times.
• Sled Pull: This segment was 44 seconds slower than average. Improving grip strength and pulling power can aid performance. Training Strategy: Include exercises like heavy sled drags, bent-over rows, and deadlifts. Focus on core engagement and maintaining momentum through the pull.
• Ski Erg: Bianca was 15 seconds slower than average. Improving technique and power output can lead to better efficiency. Training Strategy: Practice high-intensity intervals on the Ski Erg, focusing on maintaining a consistent stroke rate and power output. Include core-strengthening exercises to aid in maintaining posture and drive.
• Farmers Carry: With a time 5 seconds slower than average, improving grip and core stability is essential. Training Strategy: Perform Farmer's walks with progressively heavier weights to build grip strength and core stability. Incorporate unilateral exercises like single-arm dumbbell or kettlebell carries to correct any imbalances.

Race Strategies

• Pacing: Adjust pacing strategy to prevent early burnout. Begin the race at a controlled pace to conserve energy for later segments, particularly running segments that follow strength-based exercises.
• Transition Efficiency: Focus on smooth and quick transitions between exercises. Practice visualizing the order of events and mentally prepare for each transition to minimize time spent in the roxzone.
• Compromised Running: Practice running immediately after strength exercises in training to simulate race conditions. This will help to manage fatigue and maintain running form under duress.