Stevens Emma Hyrox Result

Overall Performance

Emma Stevens performed well in the Hyrox race in Stockholm, finishing in the top 25% of all athletes and top 28% in her age group. Her overall time was 01:45:12, with a total running time of 00:54:42, which was 02:59 slower than the average. It is worth noting that Emma had a strong performance in the Ski Erg and Sled Push segments, where she was faster than the average. However, there were several segments where she lost time, including Running 1, Burpees Broad Jump, Rowing, and Running 8.

Based on the splits analysis, Emma's best running lap was 00:06:20, and her overall running time of 00:54:42 was slower than the average. This suggests that Emma may have a stronger profile in terms of strength rather than running.

Segments to Improve

1. Running 1: Emma's time of 00:06:26 was 01:00 slower than the average. To improve this segment, Emma can focus on her running technique and endurance. Incorporating interval training, such as speed work and hill repeats, can help improve her running speed and efficiency. Additionally, including strength exercises that target the muscles used in running, such as lunges and squats, can help improve her overall running performance.

2. Burpees Broad Jump: Emma's time of 00:08:15 was 00:48 slower than the average. To improve this segment, Emma can work on her burpee technique and explosiveness. Incorporating plyometric exercises, such as jump squats and box jumps, can help improve her power and speed in the burpees broad jump. Additionally, focusing on proper form and efficiency during the burpee movement can help reduce time spent on this segment.

3. Rowing: Emma's time of 00:06:27 was 00:43 slower than the average. To improve this segment, Emma can focus on her rowing technique and endurance. Incorporating rowing intervals into her training, along with exercises that target the muscles used in rowing, such as bent-over rows and lat pulldowns, can help improve her rowing performance. Additionally, working on her overall cardiovascular fitness through activities such as cycling or swimming can also benefit her rowing performance.

4. Running 8: Emma's time of 00:08:01 was 00:19 slower than the average. To improve this segment, Emma can continue to focus on her running technique and endurance. Including longer distance runs in her training, as well as incorporating tempo runs and fartlek training, can help improve her endurance and speed for the final running segment. Additionally, incorporating strength exercises that target the muscles used in running, such as calf raises and hip bridges, can help improve her overall running performance.

Strategies

- Pacing: Emma should focus on maintaining a consistent pace throughout the race to avoid burning out early. It is important for her to find a balance between pushing herself and conserving energy for the later segments.
- Transitions: Emma should aim to minimize the time spent in the roxzone and transitions between segments. Improving her overall fitness and practicing efficient transitions during training can help reduce the time lost in these areas.
- Mental Preparation: Emma should work on developing mental strategies to stay focused and motivated throughout the race. This can include visualization techniques, positive self-talk, and setting small goals for each segment.
- Specific Training: Emma should tailor her training to address the areas where she lost the most time, such as running, burpees broad jump, rowing, and the final running segment. Incorporating specific exercises, drills, and training routines mentioned earlier in these areas can help improve her performance.