Overall Performance
Kirsty Hyams performed well in the 2023 London HYROX race, finishing with an overall rank of 472, which puts her in the top 24% of all athletes. In her age group (35-39), she ranked 111, placing her in the top 25% of athletes. Her overall time was 01:39:49, with a total running time of 00:54:16, which was 05:07 slower than the average.
Based on the splits analysis, Kirsty's best running lap was 00:06:22, which indicates that she has good speed and endurance. However, there were several segments where she lost time compared to the average, including Running 1, Ski Erg, Running 2, Sled Push, Running 3, Running 4, Burpees Broad Jump, Running 5, and Wall Balls.
Segments to Improve
1. Running 1: Kirsty was 01:05 slower than the average in this segment. To improve her time, she can focus on interval training, incorporating sprints and hill repeats into her running workouts. This will help improve her speed and endurance.
2. Ski Erg: Kirsty was 00:17 slower than the average in this segment. To improve her performance on the Ski Erg, she should incorporate specific Ski Erg workouts into her training routine. This can include interval training with varying intensities and durations on the Ski Erg machine.
3. Running 2: Kirsty was 00:46 slower than the average in this segment. To improve her time, she can work on her running form and technique. Incorporating drills such as high knees, butt kicks, and strides into her training routine will help improve her running efficiency and speed.
4. Sled Push: Kirsty was 00:16 slower than the average in this segment. To improve her performance on the sled push, she can focus on building strength and power in her legs. Exercises such as squats, lunges, and deadlifts will help improve her leg strength, which will translate to better performance on the sled push.
5. Running 3: Kirsty was 00:33 slower than the average in this segment. To improve her time, she can work on her endurance by incorporating longer distance runs into her training routine. Gradually increasing the distance and pace of her runs will help improve her overall running performance.
6. Running 4: Kirsty was 00:38 slower than the average in this segment. Similar to Running 3, she can work on her endurance to improve her time in this segment. Long distance runs and tempo runs will help improve her endurance and speed.
7. Burpees Broad Jump: Kirsty was 01:02 slower than the average in this segment. To improve her time, she can focus on improving her upper body strength and explosiveness. Incorporating exercises such as push-ups, pull-ups, and plyometric exercises into her training routine will help improve her performance in this segment.
8. Running 5: Kirsty was 00:22 slower than the average in this segment. Similar to the previous running segments, she can focus on improving her endurance through longer distance runs and tempo runs.
9. Wall Balls: Kirsty was 00:40 slower than the average in this segment. To improve her performance on the wall balls, she should work on her lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps will help improve her leg strength and power, which will translate to better performance on the wall balls.
Strategies
During the race, Kirsty should focus on maintaining a steady pace and avoid starting too fast, which can lead to fatigue later on. It is important for her to pace herself properly to maintain a consistent speed throughout the race.
Kirsty should also prioritize proper form and technique in each exercise, especially during the transitions between exercises. Efficient and quick transitions will help save time and energy.
Additionally, incorporating interval training into her overall training routine will help improve her speed and endurance, which are key factors in the HYROX race. Interval training can be done both on the track and with specific exercise equipment to mimic the demands of the race.
In conclusion, Kirsty Hyams performed well in the 2023 London HYROX race, but there are several areas where she can improve. By focusing on specific training strategies and techniques, she can enhance her performance in the identified areas of improvement. With proper pacing, form, and targeted training, Kirsty can continue to excel in future HYROX races.