Collins Kelly Hyrox Result

Overall Performance:

Kelly Collins showed a commendable performance in the 2024 Dublin HYROX event. Ranking in the top 26% of all athletes and top 33% in her age group, she demonstrated good stamina and strength across the competition. Her overall time was 01:46:03, slightly slower than the average, primarily due to her running time. Kelly's total running time was 54:39, which was 01:04 slower than the average, indicating that her running capability may need enhancement. Her best running lap was 06:23, a solid achievement.

Kelly started the race strong, with her initial running segment significantly faster than the average. However, as the race progressed, her running times slowed down, indicating that she may have started too fast and struggled to maintain the pace. This suggests that she may benefit from better race pacing strategies. Her strength segments were generally strong, especially the sled push and farmers carry where she was faster than the average. Her roxzone time was considerably faster than average, indicating efficient transitions and rests between exercise zones.

Given her performance, Kelly appears to have a hybrid profile, with a slight leaning towards strength exercises over running. This suggests that she should focus more on improving her running ability while maintaining her strength performance.

Segments to Improve:

• Running Total: Kelly's overall running time was slower than average, indicating a need for improvement in this area. To enhance her running speed, she should incorporate more interval training and speed drills into her training routine. This can involve short bursts of high-intensity running followed by periods of rest or low-intensity running. Hill workouts could also be beneficial to improve her running strength and endurance.
• Wall Balls: Kelly's time for the Wall Balls segment was slower than average. This exercise requires good lower body strength and cardio fitness. Incorporating more functional training exercises such as squats, lunges, and box jumps into her routine could help improve her performance here. Also, practising the wall balls exercise with correct form and technique could help to increase her efficiency and speed in this segment.
• Burpees Broad Jump: Kelly's performance in the Burpees Broad Jump segment was slower than average. She could benefit from incorporating more plyometric exercises into her training routine, such as broad jumps, box jumps, and plyometric push-ups, to improve her explosive strength and agility. Practising burpees with proper form and technique could also help to increase her speed in this segment.
• Sled Pull: Kelly's performance in the Sled Pull segment was slower than average, indicating a need to improve her pulling strength. Strength training exercises such as deadlifts, bent over rows, and cable pull exercises could help to enhance her performance in this segment.
• Rowing: While Kelly's time in the rowing segment was slower than average, the difference was relatively small. Focusing on improving her cardio fitness, as well as her upper body and core strength, could help to increase her speed in this segment. Specific rowing exercises and drills, as well as high-intensity interval training on the rowing machine, could be beneficial.

Race Strategies:

Kelly should consider implementing better pacing strategies during her races. Starting too fast can lead to early fatigue and slower times in later segments. By starting at a more moderate pace, she could conserve energy for the entire race and maintain a more steady speed throughout. Kelly should also focus on improving her transition times between different segments to reduce her overall time. Practising transitions during training could help to make them more efficient during races. Finally, continuing to focus on her strength training while incorporating more running workouts could help to balance her overall performance and improve her race times.