Fajardo Hazel Hyrox Result

Overall Performance:

Hazel Fajardo's performance in the 2024 Malaga HYROX race places her impressively within the top 11% of all athletes and the top 14% in her age group, demonstrating a strong competitive edge. A closer look at her overall time of 01:43:39 reveals a mixed profile of strengths and areas for improvement. Hazel's total running time was 06:47 slower than average, suggesting a stronger proficiency in strength-based exercises compared to running. Her performance in segments such as the Ski Erg, Sled Push, and Burpees Broad Jump, where she significantly outpaced the average, underscores her strength capabilities. Conversely, her running, especially in the early segments, was slower than average, indicating a potential area of focus for training. Additionally, the pacing analysis suggests that Hazel started the race slower in the running segments but gained momentum, which points to a potential strategy adjustment in future races to maintain a more consistent pace from the start.

Segments to Improve:

• Running Segments: Hazel's running segments, particularly the first four runs, were significantly slower than average. To improve, Hazel should incorporate interval training into her routine to enhance her speed and endurance. Workouts such as 400m repeats at a faster pace than her current average, with equal rest periods, can be beneficial. Additionally, including hill sprints and tempo runs will help build both strength and endurance in her legs, improving her running economy.
• Wall Balls: While only slightly slower than average, the Wall Balls segment presents an opportunity for improvement. Focusing on form and efficiency can yield better results. Hazel should work on squat depth and explosiveness, ensuring she uses her legs and hips to drive the ball upwards, rather than relying solely on arm strength. Incorporating exercises such as thrusters and medicine ball throws can improve power and coordination for this exercise.

Race Strategies:

• Pacing: Given Hazel's stronger performance in strength exercises and a tendency to start slow in running segments, a strategic pacing approach should be employed. Hazel could benefit from starting the running segments at a slightly faster pace, without expending all her energy, and aim to maintain this pace throughout. This strategy will help in not losing too much time in the initial stages of the race.
• Transitions (Roxzone): Hazel's transition times indicate efficient movement between exercises, but there's always room for improvement. Focusing on minimizing rest and practicing quick transitions in training can shave off vital seconds. Simulating race conditions by setting up a circuit that mimics the race layout will help Hazel become more adept at moving swiftly from one exercise to the next.
• Strength and Conditioning: Since Hazel shows a propensity for strength exercises, continuing to build on this strength while balancing out her running performance is key. A well-rounded training program that includes both strength training and running workouts will ensure improvement in weaker areas without neglecting her strengths. Incorporating exercises like deadlifts, squats, and plyometrics will enhance her power and endurance, beneficial for both running and strength segments of the race.

By focusing on these targeted areas of improvement and employing strategic race tactics, Hazel Fajardo can elevate her performance in future HYROX races. Consistent training, combined with a balanced approach to strength and endurance, will be key to her continued success.