Sara Gil Del Saz, Blanca Espejo Saavedra Conesa Hyrox Result

Overall Performance:

Hey Sara and Blanca! First off, congratulations on finishing strong in the 2022 Madrid Hyrox event! An overall time of 01:28:43 is a commendable achievement, placing you both in the top 66% of 177 athletes and 25th in your age group. What a way to show everyone that age is just a number—unless that number is your total running time! 😄

Now, let’s break down the race performance. Your pacing was intriguing; you kicked off with a fantastic first lap at 5:01—this was faster than average, but it seems like that initial burst may have set the tone for some slower running segments later on. It’s essential to find that sweet spot where you can maintain your speed without burning out. Given that your total running time was 52:54, which is 1:46 slower than the average, it’s clear that there’s room for improvement in that department. This indicates a potential hybrid profile—it's time to strengthen your running while embracing your already solid strength components! 💪

Segments to Improve:

Let's dive into the segments that need some serious TLC:

• Running Segments (3, 4, 5, 6, and 8): These segments were notably slower than average. Specifically, Running 3 at 6:41 and Running 4 at 6:49 were a bit of a drag. It seems like after that explosive start, you may have faced fatigue or pacing issues. To work on this:
• Endurance Runs: Incorporate long runs at a conversational pace to build stamina. Aim for 45-60 minutes at a steady pace, focusing on breathing and form.
• Interval Training: Try structured intervals, like 5x800m at a pace 10-15 seconds faster than your race pace, with 2-3 minutes of rest in between. This will help you learn how to recover on the go.
• Pacing Drills: Practice running at different paces to find your optimal race pace. A tempo run of 20-30 minutes at a slightly challenging pace can help refine this.
• Ski Erg (4:59): You were 15 seconds slower than average here. Focus on your technique, as efficiency is key. Consider the following:
• Technique Work: Spend time focusing on the pull and recovery phase. Use a mirror or coach for feedback.
• High-Intensity Interval Training: 5 rounds of 1 minute at max effort followed by 1 minute of rest. This will build strength and get you more comfortable with the movement.
• Roxzone (8:20): Slower than average by 33 seconds. This suggests extra time spent transitioning. To improve:
• Transition Practice: Simulate race conditions and practice moving from one exercise to the next quickly. Focus on minimizing downtime.
• Overall Fitness Conditioning: Incorporating circuit training will help increase overall fitness and improve your transition times. Aim for 3-4 rounds of 3 different exercises with minimal rest.

Race Strategies:

Now, let’s talk race strategies. Here are some key points to keep in mind for your next competition:

• Start with Control: While it’s tempting to sprint out of the gate, maintaining a controlled pace will help you avoid the dreaded wall later on. Aim for a running pace that feels sustainable.
• Focus on Breathing: Keep your breath steady throughout the race, especially during the strength segments. This will help prevent fatigue and keep your mind sharp.
• Visualize Your Transition: Picture each transition in your mind before you reach it. This mental preparation will allow for smoother shifts and less wasted time.
• Team Sync: Since you’re racing as a duo, communicate effectively. If one of you feels strong, let the other know, and strategize together on who will tackle which segments more aggressively.

Conclusion:

Sara and Blanca, you both showed incredible spirit and performance at the Madrid Hyrox event. Remember, every setback is a setup for a comeback! Focus on the areas highlighted, and don't hesitate to laugh through the tough training days—after all, if you’re not sweating like a fountain, are you even trying? 😅

Keep pushing the limits, stay consistent, and embrace the grind. “The only way to get better is to take the leap and jump into discomfort.” You've got this, ladies! Keep that fire burning and let’s smash those next goals! This is Rox-Coach, and I’m here to support your journey every step of the way. 💥🏆