Overall Performance
Cherie House had a strong performance in the 2020 Chicago Hyrox race, finishing with an overall time of 01:58:09. She achieved an overall rank of 27, placing her in the top 23% of 116 athletes. In her age group (40-44), she ranked 4th out of 17 athletes, also in the top 23%. Cherie's total running time of 00:35:28 was particularly impressive, being 21:59 faster than the average for her finish time. This indicates that she has a solid running profile and should focus on maintaining and improving her running performance. Her best running lap was completed in 00:05:15.
Segments to Improve
1. Sled Pull: Cherie's time of 00:11:38 for the sled pull segment was 03:29 slower than the average. To improve this segment, she should focus on developing her strength and endurance. Specific exercises such as deadlifts, squats, and lunges can help improve the muscles used during the sled pull. Additionally, incorporating grip strength exercises like farmer's walks and kettlebell swings can help her maintain a strong grip throughout the pull.
2. Wall Balls: Cherie's time of 00:10:17 for the wall balls segment was 03:11 slower than the average. To improve this segment, she should focus on developing her lower body and core strength. Exercises such as squats, lunges, and wall sits can help improve her lower body strength. Additionally, incorporating medicine ball exercises such as wall throws and Russian twists can help improve her core stability and power.
3. Sled Push: Cherie's time of 00:06:05 for the sled push segment was 02:13 slower than the average. To improve this segment, she should focus on developing her lower body strength and power. Exercises such as squats, lunges, and step-ups can help improve her leg strength. Additionally, incorporating explosive exercises such as box jumps and kettlebell swings can help improve her power output during the sled push.
4. Sandbag Lunges: Cherie's time of 00:09:00 for the sandbag lunges segment was 02:03 slower than the average. To improve this segment, she should focus on developing her lower body strength and endurance. Exercises such as lunges, squats, and step-ups can help improve her leg strength. Additionally, incorporating cardio exercises such as stair climbing or cycling can help improve her endurance for the lunges.
5. Farmers Carry: Cherie's time of 00:04:01 for the farmers carry segment was 01:06 slower than the average. To improve this segment, she should focus on developing her grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and dead hangs can help improve her grip strength. Additionally, incorporating cardio exercises such as rowing or battle ropes can help improve her overall endurance for the carry.
Strategies
To optimize her performance during the race, Cherie should consider the following strategies:
1. Pace Management: Cherie should focus on maintaining a consistent pace throughout the race to avoid burning out early. She has shown strong running capabilities, so she should aim to maintain a steady pace during the running segments while pushing harder during the strength-based segments.
2. Transition Efficiency: Cherie should work on improving her transition times between the exercise zones (roxzone). By practicing quick and efficient transitions during training, she can save valuable time during the race.
3. Mental Preparation: Cherie should work on developing mental toughness and resilience to push through challenging segments. She can practice visualization techniques and positive self-talk to maintain motivation and focus during the race.
4. Specific Training: Cherie should incorporate specific training sessions that target the segments where she lost the most time. By dedicating focused training sessions to these areas, she can improve her performance and reduce the time lost during those segments.
Overall, Cherie House had a strong performance in the 2020 Chicago Hyrox race. By focusing on improving specific segments, implementing race strategies, and maintaining her running capabilities, she can continue to excel in future races.
House Cherie
