Keehan Brittany Hyrox Result

Overall Performance

Brittany Keehan had a solid performance in the 2023 Chicago Hyrox race, finishing with an overall rank of 139, which places her in the top 18% of 768 athletes. In her age group (35-39), she ranked 44th out of 176 athletes, putting her in the top 25%. Her overall time was 01:30:04, and her total running time was 00:48:51, which was 04:11 slower than the average.

Based on the splits analysis, Brittany performed exceptionally well in the Running 1 and Wall Balls segments, finishing 00:51 and 01:10 faster than the average, respectively. She also showed strength in the Ski Erg and Sled Pull segments, where she finished 00:22 and 01:39 faster than the average, respectively.

However, Brittany struggled in several running segments, including Running 3, Running 5, Running 7, Running 4, and Running 6, where she finished slower than the average. These segments, along with Roxzone and Sled Push, were the areas where she lost the most time.

Segments to Improve

1. Running 3: Brittany finished this segment 00:50 slower than the average. To improve her performance, she should focus on increasing her running endurance and speed. Incorporating interval training, tempo runs, and hill repeats into her training routine can help improve her running performance. Additionally, working on proper running form and technique, such as maintaining an efficient stride and breathing pattern, can also contribute to better performance in this segment.

2. Running 5: Brittany finished this segment 00:46 slower than the average. Similar to Running 3, she should focus on improving her running endurance and speed. Incorporating longer distance runs and interval training can help build her stamina and speed. Additionally, practicing proper pacing during training runs can help her maintain a consistent pace throughout the race.

3. Running 7: Brittany finished this segment 00:42 slower than the average. To improve her performance in this segment, she should focus on building her running endurance and strength. Incorporating strength training exercises specific to running, such as lunges, squats, and single-leg exercises, can help improve her running performance. Additionally, incorporating hill sprints and stair workouts into her training routine can help build leg strength and improve her ability to tackle inclines during the race.

4. Running 4: Brittany finished this segment 00:29 slower than the average. To improve her performance, she should focus on increasing her running speed and agility. Incorporating speed drills, such as interval sprints and shuttle runs, can help improve her speed and quickness. Additionally, working on improving her running form and efficiency, such as maintaining a tall posture and engaging her core, can also contribute to better performance in this segment.

5. Running 6: Brittany finished this segment 00:25 slower than the average. To improve her performance in this segment, she should focus on building her running endurance and speed. Incorporating longer distance runs, interval training, and tempo runs can help improve her running performance. Additionally, practicing proper pacing and maintaining a consistent pace throughout the race can contribute to better performance in this segment.

6. Running 2: Brittany finished this segment 00:17 slower than the average. To improve her performance, she should focus on increasing her running speed and agility. Incorporating speed drills, such as interval sprints and shuttle runs, can help improve her speed and quickness. Additionally, working on improving her running form and efficiency, such as maintaining a tall posture and engaging her core, can also contribute to better performance in this segment.

7. Sled Push: Brittany finished this segment 00:12 slower than the average. To improve her performance, she should focus on building her lower body strength and power. Incorporating exercises such as squats, deadlifts, lunges, and plyometric exercises can help improve her ability to push the sled efficiently. Additionally, practicing proper pushing technique, such as engaging the legs and driving through the ground, can contribute to better performance in this segment.

Strategies

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

1. Pacing: Ensure that she maintains a consistent and sustainable pace throughout the race. This can be achieved by practicing proper pacing during training runs and being mindful of her effort level.

2. Transition Efficiency: Work on improving transition times between segments to minimize time spent in the Roxzone. This can be achieved through practicing smooth transitions during training and focusing on efficiency and speed during equipment changes.

3. Strength Training: Incorporate strength training exercises specific to the demands of the Hyrox race, such as lunges, squats, deadlifts, and plyometric exercises. This will help improve overall strength and power, leading to better performance in strength-related segments.

4. Interval Training: Include interval training sessions in her training routine to improve running speed and endurance. This can be done through alternating high-intensity sprints with recovery periods to simulate the demands of the race.

5. Hill Training: Incorporate hill sprints and stair workouts into her training routine to improve leg strength and endurance for tackling inclines during the race.

6. Running Form: Focus on improving running form and efficiency through drills and exercises that target proper posture, stride length, and foot strike. This can help improve running economy and reduce the risk of injury.

By implementing these strategies and incorporating the recommended drills and exercises, Brittany can improve her performance in specific segments and overall in future Hyrox races.