Briggs Holly Hyrox Result

Overall Performance:

Holly Briggs showcased an admirable performance in the 2024 Rotterdam HYROX race, finishing within the top 6% of all athletes and the top 7% within her age group. Her overall time of 01:24:05 indicates a balanced athlete with potential in both strength and endurance segments. However, her total running time was 01:11 slower than average, suggesting room for improvement in running efficiency and stamina. Conversely, Holly demonstrated exceptional strength in exercises such as the Sled Push and Sled Pull, suggesting a more strength-oriented profile. The pacing across the running segments was slightly inconsistent, starting slower than average and improving towards the end, indicating potential pacing strategy adjustments for future races.

Segments to Improve:

• Run Total: Holly's running segments, particularly the earlier ones, were slower than average, suggesting a need for improved running efficiency and endurance. Incorporating interval training, with a mix of short, high-intensity sprints and longer, steady-state runs, can enhance both speed and stamina. Focusing on running form, including proper foot strike and body alignment, through drills such as A-skips and butt-kicks can also improve efficiency.
• Burpees Broad Jump: This segment was significantly slower than average, indicating a need for improvement in explosive power and coordination. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can help develop explosive strength, while practicing the specific movement of the burpee broad jump in training will improve technique and efficiency.
• Roxzone: A slower Roxzone time suggests that Holly could benefit from faster transitions between exercises and an improved overall fitness level. Incorporating circuit training with minimal rest between exercises can simulate race conditions, improving transition times and building endurance. Practicing transitions specifically—such as moving quickly from running to strength exercises—will also be beneficial.
• Sandbag Lunges: While only slightly slower than average, there's room for improvement in functional strength and stability. Strengthening the core and lower body through exercises like deadlifts, squats, and weighted lunges will enhance performance. Additionally, incorporating unilateral training, such as single-leg deadlifts, can improve balance and stability, crucial for efficient sandbag lunges.

Race Strategies:

• Pacing: To avoid starting too slow, Holly should consider a more aggressive pacing strategy in the initial running segments, without expending too much energy. A structured warm-up, including dynamic stretching and a short jog, can help prepare her body for the race's intensity from the start. Training to find a sustainable yet challenging pace for the running segments will also be crucial.
• Strength Endurance: Given Holly's strength in specific exercises, focusing on maintaining this advantage while improving endurance will be key. Incorporating compound lifts and high-intensity resistance training with cardiovascular exercises in a single workout can enhance her ability to sustain strength over longer periods.
• Transitions: Improving transition times between exercises can significantly reduce overall race time. Practicing quick changes from running to strength exercises and vice versa, both mentally and physically, during training sessions will help make these transitions more efficient.
• Mental Preparation: Given the challenges of pacing and transitions, mental resilience and race-day strategy become crucial. Visualizing the race course, including transitions and difficult segments, can prepare Holly mentally, reducing anxiety and improving performance. Setting small, achievable goals throughout the race can also keep motivation high.

By focusing on these areas of improvement and implementing the suggested strategies, Holly Briggs has the potential to significantly enhance her performance in future HYROX races, potentially improving both her overall and age group rankings.