Faulds Kelsie Hyrox Result

Overall Performance

Kelsie Faulds delivered a commendable performance at the 2024 Melbourne Hyrox event, finishing at a respectable overall rank of 280, placing her in the top 15% of participants, and 64th in her age group. Her overall time of 01:28:27 is impressive, especially considering her Total Running Time of 00:44:54, which was 01:16 faster than the average. This indicates a strong running capability, suggesting a runner's profile. Her pacing strategy showed a balanced approach, with some segments faster and others slightly slower than average, reflecting a well-managed race. However, there are opportunities to enhance her transition times and strength-based exercises.

Segments to Improve

• Roxzone (00:34 slower than average): Kelsie can benefit from improving her transition efficiency. Practice quick transitions with specific drills that simulate race conditions, such as transitioning between running and strength exercises without pausing.
• Drills: Transition drills that incorporate rapid changes between running and exercises like burpees or wall balls.
• Sled Pull (00:32 slower than average): This segment indicates a need for improved pulling strength and technique. Focus on strengthening the upper body and core.
• Exercises: Incorporate sled pulls with varying weights, bent-over rows, and deadlifts to develop pulling power and endurance.
• Technique: Ensure proper sled pull form by keeping a low center of gravity and using the legs to initiate movement.
• Sandbag Lunges (00:48 slower than average): Enhancing lower body strength and stability can improve performance in this area.
• Exercises: Include weighted lunges, Bulgarian split squats, and core stability exercises.
• Form Correction: Focus on maintaining an upright posture and engaging the core during lunges.
• Burpees Broad Jump (00:14 slower than average): Improving explosive power and endurance will aid in this segment.
• Exercises: Implement plyometric training, such as box jumps and squat jumps, to enhance power.
• Technique: Aim for efficient movement by minimizing the time spent in transition between the burpee and jump phases.

Race Strategies

• Efficient Pacing: Maintain a steady pace throughout the event, ensuring not to start too fast, as indicated by the slightly slower initial running splits. This helps conserve energy for strength exercises and later running segments.
• Compromised Running Scenarios: Practice compromised running drills where running is alternated with strength exercises to simulate race fatigue and improve recovery between exercises.
• Strength Training Focus: Given Kelsie's strong running profile, increased focus on strength training, especially in pulling and leg strength, will create a more balanced performance.

Implementing these strategies and training improvements will help Kelsie Faulds enhance her performance in future Hyrox events, leveraging her running strengths while building on her strength and transition capabilities.