Hickens Amanda Hyrox Result

Overall Performance

Amanda Hickens performed well in the 2023 Stockholm Hyrox race, finishing 19th overall out of 84 athletes. She achieved a top 22% ranking in the race and a top 60% ranking in her age group (50-54). Her overall time was 01:32:24, with a total running time of 00:42:09, which was 03:42 faster than the average running time for her finish time. This indicates that Amanda has a strong running profile and should focus on maintaining and improving her running abilities.

Segments to Improve

1. Wall Balls: Amanda's time of 00:08:25 for the Wall Balls segment was 03:30 slower than the average time. To improve this segment, she should focus on increasing her strength and endurance specifically for wall balls. Incorporating exercises such as squats, lunges, and medicine ball throws into her training routine will help build the necessary muscle strength and power. Additionally, practicing wall balls with proper form and technique, including a full squat and explosive upward movement, will enhance her performance in this segment.

2. Sled Pull: Amanda's time of 00:08:10 for the Sled Pull segment was 01:59 slower than the average time. To improve this segment, she should focus on increasing her upper body and core strength, as well as improving her technique for sled pulling. Exercises such as pull-ups, rows, and planks will help strengthen the necessary muscle groups. Additionally, practicing sled pulls with proper form and technique, maintaining a strong and stable body position, will lead to better performance in this segment.

3. Sled Push: Amanda's time of 00:03:54 for the Sled Push segment was 00:43 slower than the average time. To improve this segment, she should focus on increasing her lower body strength and power. Exercises such as squats, lunges, and deadlifts will help build the necessary muscle strength. Additionally, practicing sled pushes with proper form and technique, pushing through the legs and maintaining a strong and powerful stride, will enhance her performance in this segment.

4. Sandbag Lunges: Amanda's time of 00:05:23 for the Sandbag Lunges segment was 00:23 slower than the average time. To improve this segment, she should focus on increasing her leg and core strength, as well as improving her balance and stability. Exercises such as lunges, step-ups, and planks will help strengthen the necessary muscle groups. Additionally, practicing sandbag lunges with proper form and technique, maintaining a steady and controlled lunge motion, will lead to better performance in this segment.

5. Running 1: Amanda's time of 00:05:17 for the first running segment was 00:15 slower than the average time. To improve this segment, she should focus on improving her speed and endurance specifically for running. Incorporating interval training, hill sprints, and tempo runs into her training routine will help build her running fitness. Additionally, working on her running technique, such as maintaining an efficient stride and posture, will enhance her performance in this segment.

6. Farmers Carry: Amanda's time of 00:02:36 for the Farmers Carry segment was 00:11 slower than the average time. To improve this segment, she should focus on increasing her grip strength and overall upper body strength. Exercises such as farmer's carries, kettlebell swings, and pull-ups will help strengthen the necessary muscle groups. Additionally, practicing the farmers carry with proper form and technique, maintaining a strong grip and stable body position, will lead to better performance in this segment.

Strategies

- Pacing: Amanda should focus on maintaining a steady and consistent pace throughout the race. It is important for her to avoid starting too fast and burning out early. She should also be mindful of her energy levels and adjust her pace accordingly to ensure she has enough left in the tank for the later segments.
- Transitions: Amanda should work on improving her transition time in the roxzone. This can be achieved by practicing quick and efficient transitions between exercises during training sessions. By minimizing the time spent in the roxzone, she can maximize her overall performance.
- Mental Preparation: Amanda should mentally prepare herself for the race by visualizing each segment and developing strategies to tackle any challenges that may arise. This will help her stay focused and motivated throughout the race.
- Nutrition and Hydration: Amanda should ensure she is properly fueling and hydrating her body before, during, and after the race. This will help maintain her energy levels and prevent fatigue or cramping.

Overall, Amanda Hickens has displayed a strong running profile and should continue to focus on maintaining and improving her running abilities. By addressing the areas of improvement, specifically the worst-performing segments, and implementing the suggested training strategies and techniques, Amanda can enhance her overall performance in future Hyrox races.