Beatriz Rodríguez, Elisa Del Rio Hyrox Result

Overall Performance:

Beatriz and Elisa, first off, a big shoutout for your effort in the 2022 Madrid Hyrox competition! Finishing 81st overall and 17th in your age group is no small feat, especially among 177 athletes. You both showcased resilience and determination, making it into the top 45%. 🚀

Now, let’s break down the performance. Your total time of 1:23:14 shows that while you had some solid segments, there’s room for improvement, particularly in your running. With a total running time of 50:19, which is about 2:13 slower than average, it suggests you may have a bit more of a strength-based profile rather than a pure runner’s profile. However, your best running lap (5:49) indicates that you have the potential to push those running times down significantly!

It seems like you started strong with a decent first lap, but things slowed down a bit towards the end. This could mean a few things—either a pacing issue or maybe a lack of stamina to maintain that pace after the more strenuous exercises. Remember, in Hyrox, it’s about finding that sweet spot between speed and endurance. You don’t want to sprint at the start and then feel like you’re dragging a sandbag through quicksand by the end! 🏃‍♀️💨

Segments to Improve:

• Farmers Carry (02:22): This was your weakest segment, ranking in the 97th percentile. To improve, focus on grip strength and core stability. Try these drills:
  • Farmers Walks: Use heavy kettlebells or dumbbells and walk for a distance, maintaining good posture. Aim for 3-4 sets of 40 meters.
  • Deadlifts: Incorporate both conventional and sumo deadlifts to build strength in your posterior chain, which is crucial for carrying heavy loads efficiently.
• Rowing (05:24): Slower than average by 22 seconds, indicating that this could be an area for improvement. Focus on rowing technique and interval training:
  • Interval Rowing: Perform short, high-intensity intervals (30 seconds on, 30 seconds off) for 10-15 minutes to boost your power output.
  • Technique Drills: Work on your stroke efficiency. Focus on your catch and finish, ensuring you’re using your legs and core effectively.
• Ski Erg (04:55): Just a bit slower than average, but can be improved. Incorporate these:
  • Technique Practice: Focus on your pull technique. Make sure you’re extending fully and using your core throughout the movement.
  • Interval Training: Similar to rowing, perform intervals on the Ski Erg—20 seconds hard, 40 seconds easy, for 10 rounds.

Race Strategies:

During your next race, keep these strategies in mind:

• Pacing: Aim for even splits. Start slightly slower than your maximum pace, especially in the running segments, to conserve energy for the later exercises.
• Transition Time: Focus on minimizing your roxzone time. Practice quick transitions in training—set a timer and see how fast you can switch from one exercise to another. The faster you can move, the more you can recover in those precious seconds!
• Hydration and Nutrition: Make sure you’re well-hydrated and fueled before the race. Consider a small, easily digestible snack 30 minutes before your start to ensure your energy levels are high.

Conclusion:

Beatriz and Elisa, you’ve shown that you’ve got what it takes to compete at a high level. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward” (Rocky Balboa). Each race is a chance to learn, adapt, and come back stronger. 💪

Now, get ready to crush those weaknesses! With a targeted approach to your training, you’ll turn those segments into your strengths. Keep pushing your limits and embrace the grind. The only thing standing between you and your goals is the story you keep telling yourself. So, let’s rewrite that narrative, ladies! Onward and upward! 💥

Stay strong, stay focused, and remember, I’m here cheering you on as your Rox-Coach! Let’s make every workout count!