Newnes Becky Performance Analysis

Overall Performance

Becky Newnes had a commendable performance in the 2023 London HYROX race. With an overall rank of 337 out of 1930 athletes, she placed in the top 17% of participants. In her age group (40-44), she ranked 60th out of 344 athletes, also in the top 17%. Her overall time of 01:30:49 showcases her determination and effort throughout the race.

Split Analysis:
Analyzing the splits, we can identify areas of both strength and needed improvement. Becky's total running time was 00:45:48, which was 00:34 slower than the average for her finish time. This indicates that she may have rested more or took more time during transitions. To improve this segment, she should focus on enhancing her overall fitness and reducing transition time.

Furthermore, Becky's best running lap was completed in 00:05:31, which indicates strong running capabilities. However, her running 1 split of 00:05:40 was 00:39 slower than average, suggesting room for improvement in this segment. To enhance her running performance, she should incorporate interval training, speed work, and hill training into her routine. These exercises will help improve her speed, endurance, and overall running efficiency.

Additionally, Becky's ski erg split of 00:05:28 was 00:22 slower than average. To address this, she should focus on developing her upper body and core strength through exercises such as rowing, kettlebell swings, and planks. These exercises will help improve her ski erg performance and overall upper body power.

Segments to Improve

Based on the split analysis, the segments that require improvement are the sled pull, running 1, ski erg, wall balls, and rowing.

For the sled pull, Becky's split of 00:06:47 was 00:40 slower than average. To enhance her performance in this segment, she should focus on building lower body strength and explosiveness. Exercises such as squats, deadlifts, and lunges will help improve her power and efficiency during the sled pull.

Becky's running 1 split of 00:05:40 was 00:39 slower than average. To address this, she should incorporate interval training, speed work, and hill training into her routine. Additionally, she can focus on improving her running form and technique through drills such as high knees, butt kicks, and strides.

The ski erg split of 00:05:28 was 00:22 slower than average. To enhance her performance in this segment, Becky should focus on developing her upper body and core strength through exercises such as rowing, kettlebell swings, and planks. These exercises will help improve her ski erg performance and overall upper body power.

Wall balls proved to be a challenging segment for Becky, as her split of 00:05:14 was 00:21 slower than average. To improve her performance in this exercise, she should focus on developing lower body strength and explosiveness. Squats, lunges, and plyometric exercises will help improve her power and efficiency during wall balls.

Lastly, Becky's rowing split of 00:05:39 was 00:18 slower than average. To enhance her rowing performance, she should focus on improving her overall cardiovascular endurance and technique. Incorporating rowing intervals, endurance workouts, and practicing proper rowing form will help improve her efficiency and speed on the rowing machine.

Strategies

To improve overall performance during the race, Becky should implement the following strategies:

1. Pacing: It is important for Becky to find a balance between pushing herself and maintaining a sustainable pace throughout the race. By starting at a comfortable but challenging pace, she can ensure she has enough energy to perform well in all segments.

2. Transitions: To reduce time spent in the roxzone, Becky should practice efficient transitions between exercises. This can be achieved through drills that simulate race scenarios, focusing on quick and smooth transitions to maximize overall race time.

3. Mental Preparedness: Mental strength plays a crucial role in endurance races like HYROX. Becky should practice visualization techniques and positive self-talk to stay focused, motivated, and resilient during the race.

4. Specific Training: In addition to the suggested exercises and drills for each segment, Becky should incorporate specific training sessions that mimic the demands of the HYROX race. This can include circuit training, combination exercises, and sport-specific drills.

By implementing these strategies and focusing on the identified areas of improvement, Becky can further enhance her performance in future HYROX races.