Moodie Clementine Hyrox Result

Overall Performance

Firstly, congratulations to Clementine Moodie for completing the 2024 Birmingham HYROX event with an impressive overall rank of 353 out of 4107 athletes, placing her in the top 8%. She also ranked in the top 7% in her age group (40-44). Clementine's total running time of 00:42:40 was 01:32 faster than the average, reflecting her strength in running and making her a running profile athlete. Her best running lap was 00:04:52.

However, Clementine's splits indicate a need for improvement in her pacing strategy. The slower times in her initial running segments suggest that she may have started too slow compared to the average. This resulted in her having to catch up in the later segments, which she did exceptionally, as indicated by her faster-than-average running times from Running 3 through Running 8.

Segments to Improve

Looking at the segments where Clementine has the most potential for improvement, we find Wall Balls, Roxzone, Ski Erg, and Sandbag Lunges. In these segments, her performance fell below the 25th percentile.

• Wall Balls: Clementine's Wall Balls time was 01:20 slower than average. She could improve this by incorporating more lower body and core strength training into her routine. Exercises such as squats, lunges, and plank variations can help enhance stability and power for this segment. She should also work on her form and technique for the Wall Balls, ensuring a smooth movement and efficient energy use.
• Roxzone: Clementine's Roxzone time was 01:00 slower than average. This indicates that she may have rested more or took longer in transitions. To improve this, Clementine could focus on increasing her overall fitness and reducing her transition time through drills that mimic the movements in the Roxzone. Interval training could also help improve her stamina and recovery time.
• Ski Erg and Sandbag Lunges: Clementine's times for both the Ski Erg and Sandbag Lunges were slower than average. For the Ski Erg, incorporating upper body strength and endurance exercises, such as pull-ups, rowing, and push-ups, could prove beneficial. For Sandbag Lunges, she could benefit from functional training exercises that target the leg muscles, such as weighted lunges and step-ups.

Race Strategies

For future races, Clementine should consider implementing the following strategies:

• Improved pacing: Clementine should work on a more consistent pace throughout the race. Starting too slow can put her at a disadvantage, as catching up later can lead to fatigue. She could train using interval running to better manage her energy and pace.
• Strength training: As Clementine has a running profile, incorporating more strength training into her routine could help balance her performance across all segments.
• Transitions: Clementine should practice transitions between segments to minimize rest time and maintain momentum. This could be done by incorporating circuit training into her routine, mimicking the sequence of events in the HYROX race.