Corbishley Annabel Hyrox Result

Overall Performance

Annabel Corbishley had a strong performance in the 2023 Birmingham HYROX race, finishing with an overall rank of 452 out of 1703 athletes, placing her in the top 26% of participants. In her age group (25-29), she ranked 62 out of 204 athletes, placing her in the top 30%. With an overall time of 01:50:09, she demonstrated good endurance and determination throughout the race.

Annabel's total running time of 00:53:23 was 29 seconds faster than the average, indicating that she has a strong running profile. Her best running lap was particularly impressive, completing it in just 4 minutes and 45 seconds, which was 48 seconds faster than the average. This highlights her speed and ability to maintain a quick pace during running segments.

Segments to Improve

1. Roxzone: Annabel spent 11 minutes and 13 seconds in the roxzone, which was 1 minute and 50 seconds slower than the average. This suggests that she may have rested more or took more time to transition between exercises. To improve this segment, Annabel should focus on improving her overall fitness and specifically work on reducing her transition time between exercises. Incorporating interval training and circuit workouts into her training routine can help improve her overall fitness and increase her ability to transition quickly between exercises.

2. Farmers Carry: Annabel took 3 minutes and 54 seconds to complete the Farmers Carry segment, which was 1 minute and 5 seconds slower than the average. This indicates that she may need to work on her strength and endurance specifically for this exercise. To improve performance in the Farmers Carry, Annabel should incorporate exercises such as weighted lunges, deadlifts, and farmers carry variations into her training routine. Additionally, focusing on grip strength exercises such as farmer's walks and hanging from a bar can help improve performance in this segment.

3. Sandbag Lunges: Annabel completed the Sandbag Lunges segment in 6 minutes and 57 seconds, which was 43 seconds slower than the average. This suggests that she may need to work on her strength and endurance specifically for this exercise. To improve performance in the Sandbag Lunges, Annabel should incorporate exercises such as walking lunges, squats, and step-ups into her training routine. Additionally, adding in exercises that target the core and glutes, such as planks and glute bridges, can help improve stability and overall performance in this segment.

4. Burpees Broad Jump: Annabel took 8 minutes and 18 seconds to complete the Burpees Broad Jump segment, which was 28 seconds slower than the average. To improve performance in this segment, Annabel should focus on improving her explosive power and endurance. Incorporating exercises such as squat jumps, box jumps, and burpees into her training routine can help improve her explosive power and endurance. Additionally, practicing proper form and technique for the broad jump can help improve efficiency and speed during this segment.

5. Sled Pull: Annabel completed the Sled Pull segment in 8 minutes, which was 22 seconds slower than the average. To improve performance in this segment, Annabel should focus on improving her strength and technique for sled pulling. Incorporating exercises such as deadlifts, sled pushes, and sled drags into her training routine can help improve her overall strength and performance in this segment. Additionally, practicing proper technique for sled pulling, including maintaining a strong and stable position, can help improve efficiency and speed.

Strategies

To improve overall performance in future races, Annabel can implement the following strategies:

1. Pacing: While Annabel demonstrated strong speed and pacing in her running segments, it is important to ensure a consistent pace throughout the race. To achieve this, she should focus on maintaining a steady effort level and avoiding starting too fast. This can be achieved through practicing pacing strategies in training, such as running at different intensities and monitoring heart rate and perceived exertion.

2. Transition Efficiency: As identified in the Roxzone segment, improving transition efficiency can significantly impact overall race performance. Annabel should practice transitioning quickly and smoothly between exercises during training. This can be achieved through specific drills and simulations that mimic the race environment and require quick changes between exercises.

3. Strength Training: To improve performance in segments that require strength, such as the Farmers Carry, Sandbag Lunges, and Sled Pull, Annabel should focus on incorporating regular strength training sessions into her training routine. This should include exercises that target the specific muscle groups used in these segments, with a focus on increasing overall strength and endurance.

4. Endurance Training: While Annabel demonstrated good endurance throughout the race, incorporating specific endurance training sessions into her routine can help further improve performance. This can include longer distance running sessions, interval training, and cross-training activities such as swimming or cycling.

Overall, Annabel Corbishley had a strong performance in the 2023 Birmingham HYROX race. By implementing the suggested training strategies and techniques, she can further enhance her strengths and improve in the areas that need attention. With continued dedication and focused training, she has the potential to achieve even better results in future races.