Overall Performance
Stacie Yurkus performed admirably in the 2022 Chicago Hyrox race. She achieved an overall rank of 65, placing her in the top 16% of 389 athletes. In her age group (35-39), she ranked 18th, which is in the top 24% of 75 athletes. Stacie's overall time was 01:30:21, and her total running time was 00:00:00, which was an impressive 44:57 faster than the average. Her best running lap was completed in 00:05:15.
Based on the splits analysis, Stacie's performance varied across different segments of the race. Some areas where she excelled compared to the average include Running 2, Sled Push, Running 3, Running 4, Running 5, Running 6, and Wall Balls. On the other hand, she struggled in segments such as Running 1, Ski Erg, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and the Roxzone.
Segments to Improve
1. Sled Pull: Stacie lost significant time in the Sled Pull segment, finishing 03:36 slower than the average time. To improve in this area, she should focus on building strength and endurance in her upper body and core. Incorporating exercises such as deadlifts, sled pulls, and rowing will help her develop the necessary strength and power.
2. Running 1: Stacie was 01:00 slower than the average in the first running segment. To improve her running performance, she should work on her speed and endurance. Implementing interval training, fartlek runs, and hill sprints will help enhance her running speed and stamina.
3. Sandbag Lunges: Stacie struggled in the Sandbag Lunges segment, finishing 00:34 slower than the average. To improve in this area, she should focus on strengthening her legs and improving her balance. Exercises such as squats, lunges, and single-leg exercises will help her develop the necessary strength and stability for better performance in this segment.
4. Best Lap: Stacie's best lap time was 00:05:15, which was impressive. To maintain or improve her performance in this segment, she should continue to focus on her overall fitness and speed. Incorporating speed drills, such as sprints and agility ladder exercises, will help her maintain her pace and improve her overall running performance.
5. Farmers Carry: Stacie struggled in the Farmers Carry segment, finishing 00:21 slower than the average. To improve in this area, she should focus on building grip strength and endurance. Exercises such as farmer's walks, plate pinches, and hanging from a bar will help her develop the necessary grip strength for better performance in this segment.
6. Rowing: Stacie finished the Rowing segment 00:17 slower than the average. To improve her rowing performance, she should focus on her technique and endurance. Incorporating rowing drills, such as interval training and longer steady-state rows, will help her improve her rowing efficiency and endurance.
Strategies
1. Pacing: Stacie's overall pacing was commendable, as evidenced by her faster total running time compared to the average. To maintain this pace, she should continue to focus on her endurance training and incorporate interval training to improve her speed.
2. Hybrid Training: Stacie's performance indicates that she has a hybrid profile, excelling in both running and strength-based segments. To further improve her performance, she should continue to train both her running and strength, ensuring a balance between the two disciplines.
3. Transition Time: Stacie performed well in the Roxzone, finishing 03:14 faster than the average. To maintain this efficiency, she should focus on improving her overall fitness and transition time between exercises. Incorporating circuit training and practicing quick transitions during training sessions will help her reduce time spent in the Roxzone.