Overall Performance
Lisa Braznell had a solid performance in the 2023 London HYROX race, finishing in the top 25% of all athletes and her age group. Her overall rank was 704 out of 2806 athletes, and she ranked 146 out of 580 athletes in her age group. Her total race time was 01:42:06, with a total running time of 00:54:01, which was 04:39 slower than the average for her finish time.
Lisa's best running lap was 00:05:25, which was on par with the average time. However, her splits analysis reveals that she lost time in several running segments, particularly Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8. This suggests that Lisa may need to focus on improving her running performance in order to enhance her overall race performance.
Segments to Improve
1. Run Total: Lisa lost the most time in the total running segment. To improve this, she should focus on increasing her overall fitness and endurance. Incorporating interval training, long-distance runs, and hill sprints into her training routine can help improve her running performance. Additionally, working on her running form and technique, such as stride length and cadence, can also contribute to faster running times.
2. Burpees Broad Jump: Lisa lost significant time in this segment. To improve her performance, she should focus on building strength and power in her legs and core. Exercises such as squats, lunges, and plyometric exercises like box jumps can help improve her explosive power for the broad jumps. Incorporating burpee variations into her training routine can also help improve her speed and efficiency in completing the burpees.
3. Running 2, Running 6, Running 5, Running 7, Running 4, Running 3: Lisa lost time in multiple running segments throughout the race. To improve her performance in these segments, she should focus on both her running endurance and speed. Incorporating tempo runs, fartlek training, and interval training can help improve her overall running speed and endurance. Additionally, working on her pacing during these segments can help her maintain a consistent speed and avoid slowing down.
Strategies
1. Pacing: Lisa should focus on maintaining a steady pace throughout the race. It's important for her to avoid starting too fast and burning out early. She should aim to maintain a consistent speed and energy level throughout each segment.
2. Transition Time: Lisa should work on improving her transition time between segments. This can be achieved through practicing quick and efficient transitions during training sessions. She should aim to minimize rest time and optimize her movements between exercises.
3. Mental Preparation: Lisa should work on her mental preparation for the race. Visualizing success, setting goals, and maintaining a positive mindset can help her stay focused and motivated throughout the race.
Overall, Lisa Braznell had a strong performance in the 2023 London HYROX race. By focusing on improving her running performance, particularly in the segments where she lost time, and implementing effective race strategies, she can further enhance her performance in future races.