Overall Performance
Tacharin Broughton had a solid performance in the 2023 London Hyrox race, finishing in the top 29% of all athletes and the top 28% in her age group. Her overall time of 01:51:08 is commendable, but there are areas where she can improve to further enhance her performance.
Based on the splits analysis, Tacharin's strengths lie in Running 3, Sled Pull, Running 4, Sandbag Lunges, Running 7, and Wall Balls, where she either matched or exceeded the average time. These segments indicate that she has good endurance and strength capabilities.
Segments to Improve
Tacharin should focus on improving her performance in the following segments: Sled Push, Run Total, Farmers Carry, Best Lap, Running 6, Running 1, Ski Erg, Rowing, Running 5, and Burpees Broad Jump. These segments had the most time lost compared to the average.
1. Sled Push: Tacharin was 1 minute and 43 seconds slower than the average time for this segment. To improve, she should work on her pushing power and speed. Specific exercises to incorporate into her training routine include sled pushes, weighted sled drags, and explosive push-ups.
2. Run Total: Tacharin's total running time was 01:31 slower than the average. To enhance her running performance, she should focus on improving her overall fitness and specifically her transition time between exercises. Incorporating high-intensity interval training (HIIT) and interval running sessions will help improve her running speed and endurance.
3. Farmers Carry: Tacharin was 54 seconds slower than the average for this segment. To improve her performance, she should work on her grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and pull-ups will help develop her grip strength and improve her performance in this segment.
4. Best Lap: Although Tacharin had a good overall time, her best lap was 19 seconds slower than the average. To improve her speed, she should incorporate interval training sessions with shorter distances and higher intensity. Focusing on speed drills and sprints will help improve her performance in this segment.
5. Running 6: Tacharin was 25 seconds slower than the average for this segment. To improve, she should incorporate more endurance training, such as long-distance runs and tempo runs. Additionally, including plyometric exercises like box jumps and lateral bounds will help improve her running agility and speed.
6. Running 1: Tacharin was 19 seconds slower than the average for this segment. To enhance her performance, she should focus on improving her running form and technique. Incorporating drills like high knees, butt kicks, and strides will help improve her running efficiency and speed.
7. Ski Erg and Rowing: Tacharin was 16 seconds slower than the average for Ski Erg and 14 seconds slower for Rowing. To improve her performance in these segments, she should focus on improving her upper body strength and overall cardiovascular fitness. Incorporating rowing and skiing ergometer workouts into her training routine will help develop her upper body endurance and power.
8. Running 5: Tacharin was 13 seconds slower than the average for this segment. To enhance her performance, she should work on improving her endurance and speed. Incorporating long-distance runs, interval training, and hill sprints will help improve her running performance in this segment.
9. Burpees Broad Jump: Tacharin was 12 seconds slower than the average for this segment. To improve, she should focus on improving her explosive power and agility. Incorporating plyometric exercises like burpees, box jumps, and broad jumps will help develop her explosive strength and speed.
Strategies
During the race, Tacharin should focus on maintaining a steady pace and avoiding starting too fast, which can lead to fatigue later on. She should also prioritize efficient transitions between exercises to minimize time spent in the roxzone.
To improve her overall race performance, Tacharin should incorporate interval training sessions, strength training exercises, and plyometric drills into her training routine. By targeting her areas of improvement and focusing on specific techniques and strategies, she can enhance her performance in future races.