Overall Performance
Autumn Middleton performed exceptionally well in the 2020 Chicago Hyrox race. With an overall rank of 18 out of 116 athletes, she placed in the top 15% of the participants. In her age group (25-29), she ranked 5th out of 31 athletes, placing in the top 16%. Her overall time of 01:40:16 was impressive, and her total running time of 00:33:30 was 14 minutes and 48 seconds faster than the average.
Autumn Middleton's best running lap was completed in 00:04:58, which was 18 seconds faster than the average. Her pacing throughout the race was consistent, with most of her splits being faster than average.
Segments to Improve
1. Sled Pull: Autumn Middleton took 02 minutes and 19 seconds longer than the average time to complete this segment. To improve in this area, she should focus on building strength and power in her upper body and core. Incorporating exercises such as pull-ups, rows, and deadlifts can help improve her pulling strength. Additionally, practicing proper technique and form during the sled pull will also be beneficial.
2. Sled Push: Autumn Middleton took 01 minute and 52 seconds longer than the average time to complete this segment. To improve her performance in the sled push, she should focus on building lower body strength and explosiveness. Exercises such as squats, lunges, and sled pushes can help improve her pushing power. She should also work on maintaining a low and stable position while pushing the sled.
3. Wall Balls: Autumn Middleton took 01 minute and 48 seconds longer than the average time to complete this segment. To improve her performance in wall balls, she should focus on building lower body and core strength. Squats, lunges, and core exercises such as planks and Russian twists can help improve her strength and stability during wall balls. She should also work on her technique and aim for consistent and efficient movement.
4. Farmers Carry: Autumn Middleton took 01 minute and 05 seconds longer than the average time to complete this segment. To improve in this area, she should focus on building grip strength and overall endurance. Exercises such as farmer's carries, deadlifts, and wrist curls can help improve her grip strength. Additionally, incorporating cardio exercises such as running or rowing can help improve her endurance for the farmers carry.
5. Sandbag Lunges: Autumn Middleton took 00 minutes and 41 seconds longer than the average time to complete this segment. To improve her performance in sandbag lunges, she should focus on building lower body strength and stability. Exercises such as lunges, squats, and step-ups can help improve her leg strength. She should also work on maintaining proper form and balance during the lunges.
Strategies
- Autumn Middleton should focus on maintaining a consistent pace throughout the race. While she performed well in most segments, there were a few where she lost significant time. By pacing herself and ensuring she doesn't push too hard in the beginning, she can avoid fatigue and perform better in these segments.
- It is important for her to prioritize transitions between segments. The roxzone time was 02 minutes and 50 seconds faster than the average, indicating that she handled the transitions efficiently. She should continue to work on improving her transition time and ensuring a seamless flow between exercises.
- Autumn Middleton should also consider incorporating interval training into her workouts. This will help her improve her overall speed and endurance, which will be beneficial in both the running and strength segments of the race.
- To further enhance her performance, Autumn Middleton should work on her mental toughness and focus. Incorporating visualization techniques and positive self-talk can help her push through challenging moments and maintain her performance level.
By implementing these strategies and focusing on the identified areas of improvement, Autumn Middleton can continue to excel in future Hyrox races and further strengthen her overall fitness and performance.