Oihane Salcedo Hyrox Result

Overall Performance:

Oihane Salcedo's performance in the 2024 Bilbao Hyrox race is commendable, securing the 2nd overall rank among 680 athletes and 1st in the 40-44 age group, showcasing her elite fitness level. Her total running time was significantly faster than the average, indicating a strong running profile. However, analysis shows that there is room for improvement in the transition between exercises (Roxzone) and in specific strength exercises such as the Ski Erg, Sled Pull, Rowing, and Sandbag Lunges. Salcedo appears to start the race at an appropriate pace, maintaining a consistent performance throughout, though she shows a slight dip in speed in the final running segment. With an evident hybrid profile, balancing both strength and endurance, the focus should be on enhancing strength components while maintaining running proficiency.

Segments to Improve:

• Ski Erg: To improve performance in the Ski Erg segment, Salcedo should incorporate upper body endurance workouts, focusing on building latissimus dorsi, triceps, and core strength. Exercises like lat pull-downs, tricep extensions, and plank variations can be beneficial. Additionally, practicing on the Ski Erg with interval training sessions, including short sprints and long, steady-state drills, will help improve technique and endurance.
• Sled Pull: For the Sled Pull, focus on enhancing posterior chain strength and grip endurance. Deadlifts, farmer's walks, and grip strength exercises should be staples in her training routine. Implementing sled pull drills, with varying weights and speeds, will directly translate to better performance in this segment.
• Rowing: Rowing performance can be improved by working on cardiovascular endurance and leg strength. Incorporating rowing intervals at varying intensities and lengths will help build stamina. Squats and leg press exercises will increase leg power, essential for an effective rowing stroke.
• Sandbag Lunges: To better tackle the Sandbag Lunges, focusing on leg strength and endurance is key. Lunges, both weighted and unweighted, should be a regular part of training, along with exercises targeting the glutes and hamstrings like hip thrusts and Romanian deadlifts. Practicing lunges with a sandbag will also help in getting accustomed to the specific demands of this challenge.
• Roxzone: Improving Roxzone time indicates a need for better overall fitness and faster transitions. Incorporating circuit training, with minimal rest between exercises, can simulate the demands of moving quickly from one challenge to the next. Practicing transitions between running and strength exercises will also reduce Roxzone time.

Race Strategies:

• Pacing: Given Salcedo's strong running capability, maintaining a steady pace on the runs while conserving energy for strength exercises is crucial. She should aim to keep a slightly conservative pace in the initial running segments to ensure she has enough energy for a strong finish in the latter part of the race.
• Strength Segments: Prioritizing form and technique over speed in the strength segments can improve efficiency and performance. Focusing on maintaining proper form especially when fatigue sets in, can prevent time loss due to errors or unnecessary rests.
• Transitions: Reducing time in the Roxzone can be achieved by practicing swift transitions between exercises during training. Simulating race conditions by moving quickly from running to strength exercises and vice versa during workout sessions will help improve transition times.
• Mid-Race Nutrition and Hydration: Proper nutrition and hydration before and during the race can significantly impact performance. Salcedo should plan a strategy for quick and efficient fueling that does not interrupt her race momentum.

Implementing these targeted training strategies and race tactics will undoubtedly help Oihane Salcedo turn identified weaknesses into strengths, further enhancing her performance in future Hyrox races.