Overall Performance
- Bethany Elms had a strong performance in the 2023 London Hyrox race, finishing in the top 17% of all athletes and in her age group. Her overall time of 01:32:42 is impressive, and she showed particular strength in the Ski Erg and Sled Push segments, where she was faster than average.
Segments to Improve
- The segments where Bethany lost the most time were the Run Total, Running 5, Running 3, Running 6, Running 7, Running 4, Running 8, and Running 2. These segments indicate a need for improvement in her running performance.
To improve her running performance, Bethany should focus on the following training strategies and techniques:
1. Interval Training: Incorporate interval training into her running workouts, alternating between periods of high-intensity running and recovery. This will help improve her speed and endurance.
2. Hill Training: Include hill repeats in her training routine to build strength and improve her uphill running ability.
3. Tempo Runs: Incorporate tempo runs, where she runs at a comfortably hard pace for an extended period, into her training. This will help improve her ability to sustain a faster pace for longer distances.
4. Plyometric Exercises: Include plyometric exercises, such as box jumps and bounding, to improve her explosive power and running efficiency.
5. Running Form: Work on her running form, focusing on maintaining a tall posture, a slight forward lean, and efficient arm swing. This will help improve her running efficiency and reduce wasted energy.
Strategies
- During the race, Bethany should focus on pacing herself appropriately to avoid burning out too early. She should aim for a consistent and sustainable pace throughout the race, taking into consideration the length of each segment and the overall distance.
- It may be beneficial for Bethany to start the race at a slightly slower pace to conserve energy for the later segments, where she tends to lose more time. This will allow her to finish strong and potentially make up time in those segments.
- Bethany should also pay attention to her transitions in the Roxzone. By improving her overall fitness and working on faster transition times, she can potentially gain an advantage over her competitors.
- Lastly, Bethany should focus on mental preparation and maintaining a positive mindset throughout the race. This will help her push through any physical challenges and stay motivated to perform at her best.
By implementing these training strategies, techniques, and race strategies, Bethany Elms can improve her performance in future Hyrox races, particularly in the running segments where she lost time.