Gallegos Ashby Evelyn Hyrox Result

Overall Performance

Evelyn Gallegos Ashby had a solid performance in the 2021 Leipzig Hyrox race. She finished with an overall rank of 34, which puts her in the top 22% of all athletes in the race. In her age group (30-34), she performed even better, securing a rank of 9, which places her in the top 19% of competitors. Her overall time of 01:38:53 is a respectable result.

In terms of running, Evelyn performed admirably, with a total running time of 00:48:27, which is 00:38 faster than the average. Her best running lap was particularly impressive, clocking in at 00:04:33, which was 00:41 faster than the average.

Segments to Improve

1. Wall Balls: Evelyn lost significant time during the Wall Balls segment, coming in at 00:07:37, which is 02:22 slower than the average. To improve in this area, she should focus on increasing upper body strength and improving her technique for efficient wall ball shots. Incorporating exercises like shoulder presses, push presses, and front squats can help strengthen the muscles involved in wall balls. Correct form and technique, such as maintaining a stable core and using the legs to generate power, should also be emphasized.

2. Sled Pull: Evelyn struggled during the Sled Pull, finishing in 00:07:50, which is 01:11 slower than the average. To improve in this segment, she should work on developing more lower body strength and power. Exercises such as deadlifts, squats, and lunges can help enhance her leg and glute strength, which are crucial for pulling the sled efficiently. Additionally, practicing proper sled pulling technique, including maintaining a strong posture and using a powerful leg drive, will be beneficial.

3. Sandbag Lunges: The Sandbag Lunges segment was another area where Evelyn lost time, completing it in 00:06:07, which is 00:44 slower than the average. To improve in this segment, she should focus on strengthening her lower body muscles, particularly the quadriceps and glutes. Exercises like lunges, squats, and step-ups can help develop the necessary strength and stability for sandbag lunges. Practicing proper form, including maintaining an upright posture and stepping with control, will also be important.

4. Rowing: Evelyn's rowing performance was below average, finishing in 00:06:15, which is 00:41 slower than the average. To improve in this segment, she should focus on improving her rowing technique and increasing her cardiovascular endurance. Incorporating rowing intervals and longer rowing sessions into her training routine can help improve her rowing efficiency and stamina. Paying attention to proper form, including a strong leg drive, a tall posture, and a powerful pull, will also be crucial.

5. Farmers Carry: Evelyn struggled with the Farmers Carry, completing it in 00:02:57, which is 00:25 slower than the average. To improve in this segment, she should focus on strengthening her grip and improving her overall upper body and core strength. Exercises like farmer's walks, deadlifts, and pull-ups can help develop grip strength and overall body stability. Incorporating specific grip strength exercises, such as using grip trainers or performing towel hangs, can also be beneficial.

Strategies

To improve overall performance in future races, Evelyn should consider the following strategies:

1. Pacing: While Evelyn had a strong performance overall, it is important to analyze her pacing throughout the race. If she found herself fatigued towards the later segments, she may benefit from starting at a slightly slower pace to ensure she has enough energy to maintain a consistent effort throughout. On the other hand, if she felt she had more energy towards the end of the race, she may consider starting at a slightly faster pace to optimize her performance.

2. Transitions: Evelyn's Roxzone time was faster than average, indicating that she was efficient in transitioning between exercise zones. To further improve in this area, she should focus on improving her overall fitness and conditioning. Incorporating high-intensity interval training (HIIT) sessions and circuit training into her training routine can help improve her overall fitness and reduce transition times between exercises.

3. Hybrid Training: Based on her performance, Evelyn seems to have a balanced profile, performing well in both running and strength-based segments. To continue improving, she should maintain a well-rounded training program that includes both running and strength training. This will help her build endurance, strength, and power, allowing her to excel in all aspects of the race.

Overall, Evelyn Gallegos Ashby showed great potential in the 2021 Leipzig Hyrox race. By focusing on the identified areas of improvement and implementing the suggested training strategies, she can further enhance her performance in future races. With continued dedication and targeted training, she has the potential to achieve even better results.