Swannell Kelly Hyrox Result

Overall Performance:

From a broad perspective, Kelly Swannell demonstrated an impressive performance in the 2024 Birmingham HYROX event. Her overall rank of 1046 places her within the top 25% of all participants, while her age group rank of 96 situates her amongst the top 24% in her category. This achievement is especially commendable considering the highly competitive nature of the event.

Swannell's total running time of 48 minutes and 33 seconds was 4 minutes and 48 seconds faster than the average, reflecting her strong running abilities. However, she started the race slower than average with the first running segment being 55 seconds slower than average. This suggests that she might have started slower to save energy for later segments, a strategy that seems to have paid off given her overall superior running performance.

In terms of her performance profile, Swannell demonstrated a stronger aptitude for running segments compared to strength-based exercises. This is evident from her total running time which was significantly faster than average, indicating a runner profile.

Segments to Improve:

• Wall Balls: Swannell's performance in this segment was considerably below average, with her timing being 3 minutes and 18 seconds slower than the average. To improve, she could focus on strength training, specifically targeting the muscles involved in this exercise, such as the quads, glutes, shoulders, and core. Exercises like squats, lunges, shoulder presses, and core strengthening routines would be beneficial. Moreover, practicing the wall ball exercise itself would help in improving technique and endurance.
• Burpees Broad Jump: She was 52 seconds slower than average in this segment. To enhance her performance, plyometric training exercises such as box jumps, jumping lunges, and tuck jumps can be beneficial. Additionally, burpee drills with an emphasis on explosive power and speed could be helpful.
• Sled Pull: Swannell was 37 seconds slower than the average in this segment. Focusing on strengthening her lower body and core muscles can help improve her performance. Weighted lunges, deadlifts, and resistance band exercises could be incorporated into her training regimen.
• Sandbag Lunges: This segment was also slower than the average by 44 seconds. Similar to the Sled Pull, strengthening the lower body would be key to improvement. Lunges with weights, squats, and hamstring curls may be beneficial.

Race Strategies:

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

• Given her strong running ability, she should continue to utilize a paced strategy, starting slower and conserving energy for the latter stages of the race. However, she could aim to reduce the initial slow start to further improve her overall time.
• Since her strength segment performance needs improvement, she should ensure adequate rest before these segments to maximize performance. This could involve slowing down slightly towards the end of the preceding running segment.
• Swannell should also consider practicing transitions to cut down on roxzone time. This could include rehearsing moving quickly and efficiently from running to strength exercises, as well as improving technique and form in the strength exercises themselves.