Bos Shirley Hyrox Result

Overall Performance:

Shirley Bos displayed a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 11% of all athletes and top 13% in her age group. Her overall time of 01:30:35 reflects a strong balance between endurance and strength. However, her total running time was 02:20 slower than average, suggesting a stronger affinity towards strength exercises, such as the Ski Erg, Sled Push, and Rowing where she excelled, compared to her running performance. This indicates that while Shirley has a robust strength base, her running, especially in terms of pacing, could be optimized. Her pacing appeared to start slightly slower and remained consistent, yet below average across most running segments, except for the last run where she was marginally faster. Shirley demonstrates a hybrid profile with a lean towards strength but shows room for significant improvement in her running economy and endurance.

Segments to Improve:

• Running: Shirley's total running time indicates room for improvement. Focusing on increasing her running economy and aerobic base will be crucial. Interval training, such as 400 to 800-meter repeats at a faster pace than her current average, combined with long, slow distance runs to build endurance, should be incorporated into her routine. Additionally, tempo runs that are slightly faster than her race pace can help improve her lactate threshold.
• Burpees Broad Jump: This segment was significantly slower than average. To improve, Shirley should work on plyometric exercises, including box jumps and broad jumps, to enhance her explosive strength and agility. Integrating exercises like squat thrusts and high knees can also help in improving the efficiency and speed of her burpees.
• Sandbag Lunges: Shirley's performance in this area suggests a need for improved lower body strength and endurance. Lunges with progressive overload, step-ups, and Bulgarian split squats can help in building strength, while weighted carries improve endurance.
• Farmers Carry: To improve grip strength and endurance, which are crucial for this segment, Shirley should incorporate grip-specific exercises such as dead hangs, farmer's walks with increasing distance and weight, and wrist curls. Also, improving core stability through exercises like planks and deadlifts will enhance her overall performance in this segment.

Race Strategies:

• Pacing: Shirley should develop a strategic pacing plan for her runs, starting slightly faster than her current pace but ensuring she does not burn out early. Using a running watch with a lap timer can help her stay on target throughout the race.
• Transitions: Given that her Roxzone time was faster than average, Shirley should maintain this efficiency but also focus on minimizing any additional rest or transition time. Practicing quick transitions between running and strength exercises in her training can help reduce overall time.
• Strength Segments: For strength exercises where Shirley already performs well, the focus should be on maintaining her current performance while slightly increasing the intensity to continue improving.
• Endurance Running: Integrating one long run per week into her training that is longer than any single running segment in the race will help improve her endurance, allowing her to maintain a more consistent pace throughout the event.

By focusing on these specific areas of improvement and implementing the suggested strategies, Shirley has the potential to significantly enhance her performance in future HYROX races. Consistency and dedication to a well-rounded training program that addresses both her strengths and weaknesses will be key to her success.