Findlay Sarah Hyrox Result

Overall Performance:

Sarah Findlay's performance in the 2024 Glasgow Hyrox race places her impressively within the top 14% of all athletes and the top 18% within her age group, showcasing her competitive edge and dedication. A closer analysis of her overall time and splits reveals that Sarah has a more balanced, hybrid profile, possessing both strength and endurance capabilities. Her total running time, being slightly slower than average, suggests that while she has a solid foundation in running, there might be room for improvement in either speed or endurance aspects to better complement her strength segments. Notably, her performance in strength-focused exercises like the Sandbag Lunges and Wall Balls was significantly better than average, indicating a strong strength base. However, her pacing appeared to start slower in the initial running segments, picking up as the race progressed, which suggests a cautious approach that could be optimized for better efficiency and time.

Segments to Improve:

• Run Total: Given that Sarah's total running time was slightly slower than average, focusing on improving her running speed and endurance will be crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than her current race pace, can help improve her VO2 max and running efficiency. Additionally, incorporating tempo runs into her weekly training can improve her lactate threshold, allowing her to maintain a faster pace for longer periods.
• Farmers Carry: Sarah's performance in the Farmers Carry suggests a need to improve grip strength and overall endurance while carrying heavy loads. Dead hangs and grip strength exercises, such as using a grip strengthener or performing heavy deadlifts without straps, can improve her ability to maintain a strong grip. Additionally, incorporating loaded carries into her routine, progressively increasing the weight and distance, can mimic race conditions and improve her performance in this segment.
• Sled Push: To improve in the Sled Push segment, Sarah should focus on building lower body power and improving her technique. Exercises like weighted squats, leg presses, and sled pushes on different surfaces can increase leg strength and power. Practicing the sled push with varying weights and focusing on explosive movements will also enhance her efficiency in this segment.
• Rowing and Ski Erg: Both these segments require a combination of endurance, strength, and proper technique. High-intensity interval training (HIIT) on the rower and ski erg, focusing on short bursts of maximum effort followed by recovery periods, can improve cardiovascular endurance and power. Technique drills, emphasizing full body engagement and efficient use of legs, core, and arms, will also contribute to better performance.

Race Strategies:

• Pacing: Sarah should work on finding an optimal pacing strategy that allows her to start stronger without burning out early. Practicing race-pace runs and incorporating negative splits, where she gradually increases her pace throughout the run, can help her manage her energy more efficiently throughout the race.
• Transitions (Roxzone): Since the Roxzone time indicates transition efficiency, focusing on reducing downtime between segments is key. Simulating race-day conditions by training in a circuit that mimics the Hyrox race layout, with minimal rest between exercises, can improve her transition times and overall fitness.
• Strength and Endurance Balance: Given her hybrid profile, Sarah should continue to maintain a balanced approach to training, focusing equally on strength and running. Tailoring her weekly training plan to include a mix of strength training, running workouts, and specific segment practice will ensure she remains well-rounded and ready for the diverse challenges of Hyrox races.

By addressing these areas with targeted training and strategic race planning, Sarah Findlay has the potential to significantly improve her performance in future Hyrox events. Dedication to a well-rounded training regimen that hones both her strengths and areas for improvement will be key to her success.