Morrison Kim Hyrox Result

Overall Performance:

Kim Morrison's performance in the 2024 Dublin HYROX event was commendable. Standing amongst the top 8% of 2696 athletes and reaching the top 11% in her age group, she demonstrated excellent endurance and strength. Her total running time was faster than the average, suggesting a clear strength in running. Specifically, her best running lap was 4 minutes and 13 seconds, indicating a high level of speed and stamina.

In terms of pacing, Kim started the race at an impressive speed. Her time for Running 1 was 1 minute and 8 seconds faster than the average, placing her in the 7th percentile. However, her pace slowed in the subsequent running segments, with her times in Running 2, 3, 4, 5, 6, and 7 being slower than average. This suggests that she may have started too fast, leaving her with less energy for the later parts of the race.

From the data, Kim appears to be more of a runner than a strength-based athlete. Her overall time in the roxzone was faster than average, suggesting efficient transitions and a good level of overall fitness. However, her performance in strength-focused exercises, such as the Wall Balls, Burpees Broad Jump and Sandbag Lunges, was slower than average.

Segments to Improve:

• Wall Balls: Kim's performance in the Wall Balls segment was significantly slower than the average. To improve in this area, she could incorporate more functional strength training into her routine, specifically targeting the muscles used in Wall Balls - the quadriceps, hamstrings, glutes, shoulders, and core. Exercises such as squats, thrusters, and kettlebell swings can help increase strength and power in these areas.
• Burpees Broad Jump: Kim's time in the Burpees Broad Jump segment was slower than average. This exercise requires a combination of strength, agility, and cardiovascular fitness. Incorporating more plyometric exercises into her training, such as box jumps and power skips, can help improve her power and speed. Additionally, more burpee-specific training, perhaps with a focus on technique, could lead to improvements in this area.
• Sandbag Lunges: Kim's time in the Sandbag Lunges segment was also slower than the average. To enhance performance in this exercise, she could benefit from additional lower-body strength training, specifically targeting the quadriceps, hamstrings, and glutes. Exercises such as lunges, deadlifts, and squats with added weight can help build strength in these areas.

Race Strategies:

For future races, Kim might consider pacing herself more effectively. While her speed in Running 1 was impressive, it seems to have left her with less energy for the later parts of the race. A more evenly distributed effort could lead to a better overall time.

Given her strengths in running, she might also consider focusing more on maintaining her speed in the running segments, while working to improve her pace in the strength-based exercises. This could involve adjusting her training to incorporate more strength work, while still maintaining a strong focus on running.

Lastly, it is important for Kim to continue improving her transition times. Quick and efficient transitions can shave off valuable seconds from her overall time.