Escudero Corro Raul Hyrox Result

Overall Performance

Raul Escudero Corro performed well in the 2023 Madrid Hyrox race, finishing in the top 59% of 756 athletes overall and in the top 58% of 79 athletes in his age group. His overall time of 01:37:05 was respectable, and he showed particular strength in the running segments, with a total running time of 00:44:42, which was 01:16 faster than the average. His best running lap was an impressive 00:04:00.

Based on his splits analysis, Raul performed well in several segments, including Running 1, Ski Erg, Running 2, Sled Pull, Running 4, Burpees Broad Jump, Running 5, Running 6, and Running 7, where he was consistently faster than the average time. This indicates that he has a strong running profile and excels in these areas.

Segments to Improve

1. Running 3: Raul was 02:34 slower than the average in this segment. To improve his time, he should focus on endurance training and increasing his running speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him build stamina and increase his speed.

2. Sled Push: Raul was 01:21 slower than the average in this segment. To improve his performance, he should work on developing his lower body strength, particularly his quadriceps and glutes. Exercises such as squats, lunges, and leg presses can help him build the necessary strength for pushing the sled more efficiently. Additionally, incorporating plyometric exercises like box jumps and squat jumps can improve his power and explosiveness.

3. Wall Balls: Raul was 01:20 slower than the average in this segment. To improve his performance, he should focus on developing his upper body and core strength. Exercises such as shoulder presses, push-ups, and planks can help him build the necessary strength for throwing the wall balls with more power and accuracy. Additionally, practicing the wall ball technique and ensuring proper form can also contribute to improved performance.

4. Roxzone: Raul spent 01:00 longer than the average in the transition zones. To improve his performance in this segment, he should work on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his routine can help improve his cardiovascular endurance and overall fitness level. Additionally, practicing quick and efficient transitions during training sessions can help him save valuable time during the race.

5. Farmers Carry: Raul was 00:17 slower than the average in this segment. To improve his performance, he should focus on developing his grip strength and overall upper body strength. Exercises such as farmer carries, deadlifts, and pull-ups can help him build the necessary strength for carrying the farmers' carry with more ease. Additionally, incorporating grip-specific exercises like forearm curls and grip trainers can also contribute to improved performance.

6. Rowing: Raul was 00:14 slower than the average in this segment. To improve his performance, he should focus on improving his rowing technique and developing his overall cardiovascular fitness. Incorporating rowing intervals and longer steady-state rowing sessions into his training routine can help improve his rowing efficiency and endurance.

Strategies

1. Pacing: Raul should focus on maintaining a consistent pace throughout the race to avoid burning out too early. It's important for him to gauge his effort level and ensure he has enough energy to perform well in each segment.

2. Transitions: Raul should practice quick and efficient transitions during his training sessions to minimize time spent in the transition zones. This can be achieved by practicing the specific movements required in each transition and focusing on smooth and swift transitions between exercises.

3. Strength Training: Raul should incorporate regular strength training sessions into his training routine to improve his overall strength and power. This will help him excel in the strength-based segments of the race.

4. Endurance Training: Raul should include endurance training sessions, such as long runs and interval training, to improve his stamina and endurance for the longer segments of the race.

5. Technique Focus: Raul should pay attention to his technique and form in each segment to maximize efficiency and performance. Practicing the specific movements and exercises involved in each segment can help him perform better on race day.

By implementing these strategies and focusing on the identified areas for improvement, Raul can enhance his performance in future Hyrox races and continue to excel in his age group.