Hemansney Lydia Hyrox Result

Overall Performance

Lydia Hemansney had a strong performance in the 2023 Dublin HYROX race. She finished with an overall rank of 188, which places her in the top 16% of the 1139 athletes. In her age group (U24), she ranked 23rd, which is in the top 30% of the 75 athletes. Her overall time was 01:38:30, and her total running time was 00:52:18, which was 03:15 slower than the average.

Lydia showed strengths in the running 1 and ski erg segments, where she was faster than average. However, she struggled in the running 2, sled push, running 3, running 4, burpees broad jump, running 5, running 6, running 7, and wall balls segments, where she was slower than average. Her best running lap was 00:03:56.

Segments to Improve

1. Running 2: Lydia was 00:40 slower than average in this segment. To improve her performance, she should focus on speed and endurance training. Incorporating interval training, such as sprints and fartlek runs, can help improve her running speed. Additionally, incorporating longer distance runs can help improve her endurance.

2. Burpees Broad Jump: Lydia was 01:01 slower than average in this segment. To improve her performance, she should focus on strengthening her upper body and core. Exercises such as push-ups, planks, and medicine ball slams can help improve her upper body strength. Additionally, practicing burpees with proper form and explosiveness can help improve her performance in this segment.

3. Running 6: Lydia was 01:47 slower than average in this segment. To improve her performance, she should focus on improving her endurance and pacing. Incorporating long-distance runs and tempo runs into her training routine can help improve her endurance and pacing. Additionally, practicing negative splits in her training runs can help improve her ability to maintain a consistent pace throughout the race.

4. Running 3, Running 4, Running 5, and Running 7: Lydia was slower than average in these segments. To improve her performance in these running segments, she should focus on improving her overall running fitness. This can be achieved through a combination of speed and endurance training. Incorporating interval training, hill repeats, and long-distance runs into her training routine can help improve her running fitness and performance in these segments.

5. Sled Push: Lydia was 00:24 slower than average in this segment. To improve her performance, she should focus on improving her lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help improve her lower body strength and explosiveness. Additionally, practicing sled pushes with proper form and technique can help improve her performance in this segment.

Strategies

- Lydia should focus on pacing herself properly throughout the race. It is important for her to maintain a consistent pace and avoid starting too fast, which can lead to fatigue later in the race.
- She should also prioritize strength training to improve her performance in strength-based segments. Incorporating exercises that target the specific muscle groups used in each segment can help improve her performance.
- During the race, Lydia should pay attention to her transitions in the roxzone. Improving her overall fitness and transition time can help her gain an advantage over her competitors.
- Lydia should also consider working with a coach or trainer who can provide personalized guidance and training plans to help her reach her full potential in future races.