Bridgeman Anouska Hyrox Result

Overall Performance

Anouska Bridgeman performed well in the 2022 London Hyrox race, finishing with an overall rank of 350 out of 1274 athletes, putting her in the top 27% of participants. In her age group (U24), she ranked 26th out of 58 athletes, placing her in the top 44%. Her overall time was 01:47:08, with a total running time of 00:52:41, which was the same as the average for her finish time.

Bridgeman's best running lap was completed in 00:06:01, which was 31 seconds slower than the average for her finish time.

Segments to Improve

1. Sled Push: Bridgeman's time of 00:05:39 for the sled push was 01:59 slower than the average for her finish time. To improve in this segment, she should focus on building strength and power in her lower body. Specific exercises that can help include squats, deadlifts, lunges, and sled pushes. She should also work on improving her technique and efficiency during the sled push to minimize time lost during the transition.

2. Roxzone: Bridgeman's time in the roxzone was 00:10:18, which was 01:57 slower than the average for her finish time. To improve in this segment, she should work on improving her overall fitness and conditioning. High-intensity interval training (HIIT) workouts can be beneficial for improving endurance and reducing rest times during transitions. Incorporating exercises like burpees, mountain climbers, and kettlebell swings into her training routine can help improve her overall fitness level and reduce time spent in the roxzone.

3. Best Lap: Bridgeman's best running lap was completed in 00:06:01, which was 31 seconds slower than the average for her finish time. To improve her performance in this segment, she should focus on improving her running speed and endurance. Interval training, hill sprints, and tempo runs can be effective in increasing running speed and endurance. Incorporating strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, can also help improve running performance.

4. Running 1: Bridgeman's time for running 1 was 00:06:01, which was 31 seconds slower than the average for her finish time. To improve in this segment, she should focus on improving her running speed and efficiency. Incorporating interval training, speed drills, and hill sprints into her training routine can help improve her running performance. Additionally, working on her running form and technique, such as maintaining proper posture, arm swing, and stride length, can also contribute to improved performance in this segment.

5. Ski Erg: Bridgeman's time for the ski erg was 00:05:38, which was 14 seconds slower than the average for her finish time. To improve in this segment, she should focus on improving her upper body strength and endurance. Exercises such as rowing, push-ups, pull-ups, and shoulder presses can help improve her upper body strength. Incorporating interval training and longer duration ski erg workouts into her training routine can also help improve her performance in this segment.

Strategies

During the race, Bridgeman should focus on pacing herself effectively to maintain a consistent speed throughout. It is important for her to avoid starting too fast and burning out early. She should also pay attention to her transitions between segments, aiming to minimize time spent in the roxzone. Practicing quick and efficient transitions during training can help improve her overall race performance. Additionally, Bridgeman should prioritize her areas of improvement during training, dedicating specific sessions to work on sled pushing, running, ski erg, and overall fitness. By targeting these areas and implementing the suggested training strategies, she can enhance her performance in future races.