Nunn Hannah Hyrox Result

Overall Performance

Hannah Nunn had a strong performance in the 2023 London Hyrox race. She achieved an overall rank of 775, which places her in the top 27% of 2806 athletes. In her age group (U24), she ranked 60th, placing her in the top 37% of 162 athletes. Her overall time was 01:46:09, with a total running time of 00:49:06. Her total running time was 01:59 faster than the average for her finish time, indicating that she has a strong running profile.

Segments to Improve

1. Burpees Broad Jump: Hannah's time of 00:10:09 in this segment was 02:34 slower than the average. To improve in this area, she should focus on increasing her explosive power and endurance. Incorporating exercises such as burpees, broad jumps, and plyometric exercises into her training routine will help her develop the necessary strength and power. Additionally, working on her form and efficiency during burpees will help minimize time wasted during the movement.

2. Sled Pull: Hannah's time of 00:09:05 in this segment was 01:59 slower than the average. To improve her performance in the sled pull, Hannah should focus on building upper body and grip strength. Exercises such as deadlifts, farmer's walks, and pull-ups will help her develop the necessary strength for this segment. Additionally, practicing proper technique and finding an efficient pulling rhythm will help to minimize time lost during this movement.

3. Roxzone: Hannah's time of 00:09:44 in the roxzone was 01:04 slower than the average. To improve in this segment, Hannah should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and circuit training into her training routine will help improve her overall fitness levels. Additionally, practicing quick and efficient transitions between exercises will help minimize time spent in the roxzone.

4. Farmers Carry: Hannah's time of 00:03:00 in the farmers carry was 00:17 slower than the average. To improve in this segment, Hannah should focus on building grip strength and endurance. Exercises such as farmer's walks, deadlifts, and grip exercises (e.g., hanging from a bar) will help her develop the necessary grip strength. Additionally, practicing proper form and finding an efficient walking rhythm will help minimize time lost during this movement.

5. Running 4: Hannah's time of 00:06:57 in running 4 was 00:13 slower than the average. To improve her running performance, Hannah should focus on increasing her endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine will help improve her running abilities. Additionally, focusing on proper running form and efficiency will help her maintain a faster pace throughout the race.

6. Rowing: Hannah's time of 00:05:56 in the rowing segment was 00:11 slower than the average. To improve in this segment, Hannah should focus on building cardiovascular endurance and improving her rowing technique. Incorporating rowing intervals and longer rowing sessions into her training routine will help improve her rowing performance. Additionally, focusing on proper rowing technique, including a strong leg drive and efficient arm pull, will help maximize her rowing efficiency.

Strategies

1. Pacing: Hannah's overall pacing was strong, with her total running time being 01:59 faster than the average. To maintain this strong pacing throughout the race, Hannah should focus on starting at a comfortable yet challenging pace and gradually increasing her effort as the race progresses. It is important for her to avoid starting too fast and burning out later in the race.

2. Strength Training: As Hannah has a strong running profile, she should continue to focus on her running performance. However, she should also incorporate strength training exercises that target the specific movements and muscle groups required in the weaker segments, such as the burpees broad jump, sled pull, and farmers carry. This will help improve her performance in these areas and maintain a balanced overall fitness level.

3. Transitions: To minimize time spent in the roxzone, Hannah should practice quick and efficient transitions between exercises during her training. This can be achieved by simulating race conditions during workouts and focusing on performing smooth and fast transitions. Additionally, she should familiarize herself with the layout of the race course to optimize her transition strategy.

By implementing these training strategies and race strategies, Hannah Nunn can continue to improve her performance in Hyrox races and achieve even better results in the future.