Cammiss Amelia Hyrox Result

Overall Performance:

Amelia Cammiss demonstrated a commendable overall performance in the 2024 Sports Direct HYROX London, finishing in the top 46% of all athletes and the top 45% in her age group. Her strengths were clearly in the strength-based exercises, where she consistently ranked higher than average, particularly in the Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. These results suggest Amelia has a strong strength profile. However, her total running time was notably slower than average, indicating that while she excels in strength exercises, her running performance presents a significant area for improvement. Amelia's pacing appeared to start too slow in the initial running segments but improved dramatically by the final run, suggesting potential pacing strategy issues.

Segments to Improve:

• Running Performance: Amelia's running segments were consistently slower than average, with a particularly slow start. To improve her running endurance and speed, Amelia should focus on interval training, such as 400 to 800-meter repeats, to build both aerobic and anaerobic systems. Incorporating hill sprints and tempo runs will also improve her running economy and pacing strategy. Plyometric exercises (e.g., box jumps, bounding, and skipping) can enhance running efficiency by improving power and stride. Given her strength in strength-based events, transitioning this power to improve running through exercises focusing on leg strength and core stability, like squats, lunges, and plank variations, could also be beneficial.
• Transition and Roxzone Performance: While Amelia's roxzone time was faster than average, indicating less time resting or transitioning, further improvement in overall fitness and transition efficiency could still be made. Practicing quick transitions between running and strength exercises in training can help reduce these times even more. Functional training that mimics race day movements and transitions will be crucial. This includes circuit training that combines running intervals with strength exercises to enhance her ability to quickly switch between different types of physical activity.

Race Strategies:

• Pacing: Amelia's final running segment was significantly faster than her initial segments, suggesting she may have reserved too much energy for the end of the race. Working with a coach to develop a more consistent pacing strategy that allows her to distribute her energy more evenly throughout the race can improve her overall time. Training to understand her threshold and how to pace just below it for the majority of the race, with the ability to push harder towards the end, will be key.
• Strength to Running Transition: Given Amelia's strong performance in strength exercises and relative underperformance in running, focusing on training that enhances the transition from strength to running can help. This includes brick workouts, where Amelia would immediately transition from a strength workout to a run, simulating race conditions and improving her body's ability to adapt to the sudden change in exercise type.
• Mental Preparation: Amelia should also work on the mental aspect of racing, focusing on strategies to maintain focus and push through difficult segments. Visualization techniques and setting mini-goals throughout the race can help keep her mentally engaged and prepared for the physical demands of each segment.

By focusing on these key areas, Amelia Cammiss has the potential to significantly improve her performance in future HYROX events. Tailoring her training to address these weaknesses while continuing to build on her strengths will be crucial in elevating her overall race performance.