Overall Performance
Gizem Yali Pepper had a strong performance in the 2023 London HYROX race, finishing with an overall rank of 421 out of 1930 athletes, placing her in the top 21% overall. In her age group (30-34), she ranked 94th out of 380 athletes, putting her in the top 24% of her category. Her total race time was 01:36:25, with a total running time of 00:45:54, which was 01:19 faster than the average time.
Gizem performed well in the running segments, with a best running lap time of 00:05:02, which was 00:13 faster than the average. Her running splits were consistently faster than the average, indicating a strength in her running performance.
Segments to Improve
1. Wall Balls: Gizem's time of 00:07:29 in the Wall Balls segment was 02:18 slower than the average. To improve in this area, she can focus on increasing her upper body strength and improving her form during the exercise. Incorporating exercises like overhead presses, push-ups, and medicine ball throws can help improve her performance in this segment.
2. Sled Pull: Gizem's time of 00:08:34 in the Sled Pull segment was 02:03 slower than the average. To improve in this area, she should focus on developing more strength in her lower body and improving her technique during the pull. Exercises such as deadlifts, squats, and lunges can help improve her overall strength and performance in the sled pull.
3. Sled Push: Gizem's time of 00:03:47 in the Sled Push segment was 00:29 slower than the average. To improve in this area, she should focus on increasing her lower body strength and improving her pushing technique. Incorporating exercises like sled pushes, leg presses, and step-ups can help improve her performance in this segment.
4. Sandbag Lunges: Gizem's time of 00:05:38 in the Sandbag Lunges segment was 00:23 slower than the average. To improve in this area, she should focus on increasing her leg and core strength, as well as improving her balance and stability during the lunges. Exercises such as squats, lunges, and single-leg deadlifts can help improve her performance in this segment.
Strategies
1. Pacing: Gizem showed strong pacing throughout the race, with consistent faster splits compared to the average. To maintain this pacing, she should continue to focus on her endurance and stamina training. Incorporating interval training, tempo runs, and long-distance runs into her training routine can help improve her overall race performance.
2. Transition Time: Gizem performed well in the roxzone, with a time of 00:05:50, which was 01:35 faster than the average. To continue improving her transition time, she should work on improving her overall fitness and agility. Incorporating plyometric exercises, agility ladder drills, and quick change of direction exercises can help improve her transition time between exercise zones.
3. Strength Training: While Gizem performed well in the running segments, there is still room for improvement in the strength-based segments. She should prioritize incorporating strength training exercises into her routine to improve her performance in these areas. This can include exercises such as weightlifting, resistance training, and functional training exercises.
Overall, Gizem Yali Pepper had a strong performance in the 2023 London HYROX race, with a focus on further improving her performance in the Wall Balls, Sled Pull, Sled Push, and Sandbag Lunges segments. By implementing the suggested training strategies and techniques, she can continue to enhance her performance and achieve even better results in future races.