Morris Angharrad Hyrox Result

Overall Performance

Angharrad Morris performed well in the 2023 Birmingham Hyrox race, finishing in the top 20% of 1703 athletes and ranking in the top 25% of her age group. Her overall time of 01:39:57 is commendable. However, there are areas where she can improve her performance.

Angharrad's total running time of 00:49:40 is 00:35 slower than the average. This suggests that she may need to focus on improving her overall fitness and transition time to reduce the time spent in the roxzone. Additionally, her best running lap of 00:04:24 indicates that she has potential as a runner and should continue to train her running skills.

Segments to Improve

1. Sled Push: Angharrad's time of 00:04:26 is 00:59 slower than the average. To improve this segment, she should focus on building her overall strength and power. Specific exercises to incorporate into her training routine include sled pushes, squats, deadlifts, and lunges. She should also pay attention to her technique and form during the sled push, ensuring that she is engaging her legs and core effectively.

2. Burpees Broad Jump: Angharrad's time of 00:07:48 is 00:54 slower than the average. To improve this segment, she should work on her explosive power and endurance. Incorporating exercises such as burpees, broad jumps, and plyometric exercises into her training routine will help improve her performance. She should also focus on maintaining proper form and efficiency during the burpees and broad jumps, minimizing wasted energy.

3. Running 8: Angharrad's time of 00:07:57 is 00:45 slower than the average. To improve her running performance, she should focus on building her endurance and speed. Incorporating interval training, hill repeats, and tempo runs into her training routine will help improve her running efficiency. She should also pay attention to her running form, ensuring she maintains proper posture and engages her core and arms effectively.

4. Sled Pull: Angharrad's time of 00:07:06 is 00:18 slower than the average. To improve this segment, she should focus on building her upper body and grip strength. Exercises such as sled pulls, pull-ups, rows, and farmer's carries will help improve her performance. She should also work on her technique during the sled pull, ensuring she maintains a strong and efficient pulling motion.

5. Roxzone: Angharrad's time of 00:08:43 is 00:18 slower than the average. To improve her performance in the roxzone, she should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training, circuit training, and specific transition drills into her training routine will help improve her efficiency during the race.

Strategies

To improve her overall race performance, Angharrad should consider the following strategies:

1. Pacing: Angharrad should focus on maintaining a consistent and sustainable pace throughout the race. It's important for her to avoid starting too fast and burning out early. By pacing herself effectively, she can maintain energy and performance across all segments.

2. Race-specific training: Angharrad should incorporate race-specific training into her routine, focusing on the individual segments of the Hyrox race. This can include specific drills and exercises that mimic the movements and demands of each segment.

3. Mental preparation: Angharrad should work on her mental strength and focus during the race. Developing strategies to stay motivated and push through fatigue will help her maintain a strong performance throughout.

4. Nutrition and hydration: Angharrad should ensure she is properly fueling and hydrating before, during, and after the race. This will help maintain energy levels and prevent fatigue.

Overall, Angharrad Morris has shown great potential in the Hyrox race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, she can further enhance her performance and achieve even better results in future races.