Ashton Charlotte Hyrox Result

Overall Performance

- Charlotte Ashton performed well in the Hyrox race in Birmingham, ranking 205th overall out of 1703 athletes and 25th in her age group (45-49), placing her in the top 12% and top 14%, respectively.
- Her overall time of 01:28:30 was respectable, but there are areas where she can improve to enhance her performance.
- Charlotte's total running time of 00:44:28 was 00:47 slower than the average, indicating that she could benefit from improving her running speed and endurance.
- Her best running lap was 00:04:28, showing that she has the potential to excel in running segments.

Segments to Improve

1. Sled Pull: Charlotte's time of 00:07:47 was 01:54 slower than the average. To improve this segment, she can focus on building strength and endurance in her upper body and core. Specific exercises to target these areas include:
- Pull-ups: This exercise will strengthen the muscles used during the sled pull.
- Plank variations: Performing planks with added resistance or on unstable surfaces will improve core stability, which is essential for the sled pull.
- Bent-over rows: This exercise targets the back muscles and will help improve pulling strength.

2. Running 5: Charlotte's time of 00:06:33 was 00:41 slower than the average. To enhance her running performance, she should focus on increasing her speed and endurance. Specific training strategies include:
- Interval training: Incorporate high-intensity intervals during runs to improve speed and cardiovascular fitness. For example, perform a 1-minute sprint followed by a 1-minute recovery jog, repeating this cycle for a set duration.
- Hill training: Incorporate hill sprints or hill repeats to build leg strength and improve running efficiency.
- Long runs: Include longer distance runs to improve endurance. Gradually increase the distance of these runs over time.

3. Burpees Broad Jump: Charlotte's time of 00:06:04 was 00:27 slower than the average. To improve this segment, she can focus on increasing explosiveness and cardiovascular endurance. Suggested exercises include:
- Plyometric exercises: Incorporate exercises like box jumps, squat jumps, and burpees to improve explosive power and muscular endurance.
- High-intensity interval training (HIIT): Perform circuits of exercises that combine cardiovascular movements with strength exercises, such as burpees, jump squats, and mountain climbers.

4. Ski Erg: Charlotte's time of 00:05:26 was 00:24 slower than the average. To improve her performance on the Ski Erg, she should focus on building upper body and core strength, as well as cardiovascular endurance. Recommended exercises include:
- Rowing machine: Incorporate rowing into her training routine to improve upper body and core strength, as well as cardiovascular fitness.
- Plank variations: Strengthening the core will improve stability and power transfer during the Ski Erg exercise.
- Dumbbell or kettlebell exercises: Perform exercises like overhead presses, bent-over rows, and Russian twists to target the muscles used during the Ski Erg.

5. Farmers Carry: Charlotte's time of 00:02:39 was 00:18 slower than the average. To improve her performance in this segment, she should focus on grip strength and overall lower body strength. Exercises to target these areas include:
- Farmer's carry variations: Incorporate farmer's carries with heavier weights or longer distances to build grip strength and lower body endurance.
- Deadlifts: This compound exercise targets the lower body and grip strength. Including deadlifts in her strength training routine will improve overall lower body strength.

Strategies

- Charlotte should focus on pacing herself throughout the race to maintain a consistent speed and energy level. Starting too fast could lead to fatigue later on, while starting too slow may result in missed opportunities to gain time.
- She should prioritize improving her running speed and endurance to bring her total running time closer to the average and potentially gain an advantage over competitors.
- During the race, Charlotte should pay attention to her transitions in the roxzone. Improving her overall fitness and transition time will reduce the time spent in the roxzone, giving her an edge over competitors.
- Charlotte should also focus on maintaining proper form and technique during each segment, as this will contribute to overall efficiency and performance.

By implementing these specific training strategies and techniques, Charlotte Ashton can enhance her performance in the identified areas of improvement and potentially achieve even better results in future Hyrox races.