Hanes Amanda Hyrox Result

Overall Performance

Amanda Hanes performed well in the 2020 Chicago Hyrox race. She achieved an overall rank of 83, placing her in the top 31% of 263 athletes. In her age group (35-39), she ranked 16th, placing her in the top 29% of 55 athletes. Her overall time was 01:58:40, with a total running time of 00:56:02, which was 02:00 faster than the average. Her best running lap was 00:06:18.

Based on her splits analysis, Amanda's performance varied across different segments. It is worth noting that she performed below average in the Running 1 and Ski Erg segments, while performing above average in the Running 2, Sled Push, Sled Pull, Running 4, Burpees Broad Jump, Running 5, Rowing, Running 6, Running 7, Wall Balls, and Running 8 segments. Her performance in the Roxzone segment was significantly slower than average.

Segments to Improve

1. Roxzone: Amanda spent 00:17:24 in the Roxzone, which was 07:35 slower than average. To improve this segment, Amanda should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, such as circuit training or Tabata training, can help improve her overall fitness. Additionally, practicing quick and efficient transitions between exercises can help reduce the time spent in the Roxzone.

2. Running 1: Amanda's time of 00:06:18 in the Running 1 segment was 00:27 slower than average. To improve her running performance in this segment, Amanda should focus on increasing her speed and endurance. Interval training, such as tempo runs or fartlek runs, can help improve her running speed. Incorporating hill sprints or stair workouts can also help build lower body strength and enhance her running performance.

3. Ski Erg: Amanda's time of 00:05:58 in the Ski Erg segment was 00:25 slower than average. To improve her performance in this segment, Amanda should focus on developing her upper body strength and endurance. Incorporating exercises such as rowing, pull-ups, and push-ups can help strengthen the muscles used during the Ski Erg. Additionally, practicing proper technique and form on the Ski Erg machine can help improve efficiency and reduce time.

4. Sandbag Lunges: Amanda's time of 00:07:14 in the Sandbag Lunges segment was 00:19 slower than average. To improve her performance in this segment, Amanda should focus on building lower body strength and stability. Exercises such as squats, lunges, and Bulgarian split squats can help strengthen the muscles used during sandbag lunges. Additionally, incorporating balance and stability exercises, such as single-leg deadlifts or Bosu ball exercises, can help improve stability during the lunges.

5. Farmers Carry: Amanda's time of 00:03:02 in the Farmers Carry segment was 00:14 slower than average. To improve her performance in this segment, Amanda should focus on improving her grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and kettlebell swings can help strengthen the muscles used during the farmers carry. Incorporating grip strength exercises, such as hanging from a pull-up bar or using grip trainers, can also help improve grip strength.

6. Running 3: Amanda's time of 00:07:34 in the Running 3 segment was 00:12 slower than average. To improve her running performance in this segment, Amanda should focus on increasing her endurance and maintaining a consistent pace. Long distance runs, tempo runs, and fartlek runs can help improve her endurance. Additionally, practicing pacing strategies during training runs can help her maintain a consistent pace during the race.

Strategies

- Amanda should focus on maintaining a consistent pace throughout the race, especially during the running segments. This will help her optimize her overall performance and avoid burning out too early in the race.
- She should also pay close attention to her transitions between exercises in the Roxzone. Practicing quick and efficient transitions during training can help her save valuable time during the race.
- Amanda should consider incorporating strength training exercises that target the specific muscle groups used in the Hyrox race, such as burpees, wall balls, and sled pushes/pulls. This will help her improve her overall strength and endurance for these specific movements.
- It is important for Amanda to listen to her body during training and racing. If she feels fatigued or is experiencing any pain or discomfort, she should modify her training or seek professional advice to prevent injury.

Overall, Amanda Hanes performed well in the 2020 Chicago Hyrox race. By focusing on improving her performance in the identified areas and implementing the suggested training strategies and techniques, she can further enhance her performance in future races.