Milward Paige Hyrox Result

Overall Performance:

Paige Milward demonstrated a commendable performance in the 2024 Manchester HYROX, finishing in the top 18% of all athletes and within the top 23% of her age group. Her overall time was 01:33:10, with a total running time that was 05:54 slower than the average. Notably, Paige started the race exceptionally well with a faster first running lap than the average, indicating strong initial pace setting. However, her overall running profile suggests that she may benefit from a greater focus on endurance and speed training, as indicated by the slower total running time. Her strengths clearly lie in the strength-based exercises, where she performed above average in almost all segments. This hybrid profile implies that with adjustments in her running and pacing strategy alongside targeted improvements in running endurance, Paige could see significant enhancements in her race performance.

Segments to Improve:

• Running 2: The significant time lost in this segment suggests pacing issues or fatigue setting in early. Paige should incorporate interval training into her regimen, focusing on distances that mimic the running segments in HYROX races. Vo2 max workouts, such as 400 to 800-meter repeats with rest intervals, will help improve her speed and endurance. Additionally, practicing race-pace running on tired legs, after strength workouts, can simulate race conditions and improve her resilience.
• Running 8: Another critical segment where Paige lost time was Running 8, towards the end of the race. This indicates potential issues with maintaining pace throughout the event. Including long, slow distance runs (LSD) in her training can enhance her aerobic capacity and endurance. Progressive runs, starting at a comfortable pace and gradually increasing to race pace, can also be beneficial.
• Running 3, 7, and 6: These segments showed slower times as well, suggesting a need for improved pacing and endurance. Specific drills like tempo runs, where Paige runs at a challenging but manageable pace for a set distance or time, can help improve her ability to maintain a faster pace over the length of the race. Hill sprints and plyometric exercises will also enhance her leg strength and running economy.
• Farmer's Carry: Although not as significant as the running segments, improvement in the Farmer's Carry could contribute to a better overall time. Grip strength exercises, such as dead hangs and wrist curls, alongside functional movements like deadlifts and farmer's walks with gradually increasing weight, can improve her performance in this area.

Race Strategies:

• Pacing: Paige should work on establishing a sustainable pace early on and practice sticking to it throughout the race. By integrating negative split runs into her training, where the second half of the run is faster than the first, she can improve her ability to finish strong.
• Transitions: Given that her Roxzone time was faster than average, focusing on minimizing rest and optimizing transitions between exercises can shave off valuable seconds. Practicing quick switches between running and strength exercises during training sessions will help reduce overall time spent in transitions.
• Endurance Training: Building a solid endurance base is crucial for improving running segments. Long runs, at a comfortable pace, should form the backbone of Paige's running training, complemented by interval and tempo runs for speed and pacing work.
• Strength and Conditioning: While Paige shows strength in specific exercises, a balanced strength and conditioning program that focuses on both upper and lower body, as well as core strength, will support better overall performance. Incorporating functional fitness exercises that mimic race movements can also enhance her efficiency and stamina in both the strength exercises and running segments.

By focusing on these targeted areas for improvement and strategically adjusting her training regimen, Paige Milward can expect to see substantial gains in her future HYROX race performances. Consistency, smart training, and race strategy execution will be key to her success.