Brolly Susan Hyrox Result

Overall Performance:

Susan Brolly demonstrated a commendable performance in the 2024 Glasgow HYROX, finishing in the top 23% overall and top 24% in her age group. Her overall time of 01:44:30 reflects a balanced athlete with potential in both running and strength exercises. However, her total running time was 02:29 slower than average, indicating more room for improvement in running efficiency and endurance. Susan showcased her strength in exercises like the Sled Push and Pull, significantly outperforming the average times. This suggests she has a hybrid profile but could benefit from focusing slightly more on enhancing her running capabilities, as she tends to lose time in these segments. Additionally, her pacing seemed conservative at the beginning, based on her first running segment, which might have impacted her overall running performance negatively.

Segments to Improve:

• Running Total: With a total running time slower than average, Susan needs to work on her running efficiency and cardiovascular endurance. Interval training, such as 400m repeats with rest periods half the duration of the run, can improve speed and endurance. Long, slow distance runs, once a week, can also enhance aerobic capacity. Incorporating hill sprints and tempo runs will build strength and running economy.
• Burpees Broad Jump: This segment was significantly slower than average, indicating a need for improvement in both technique and explosive power. Plyometric exercises, such as box jumps and squat jumps, will enhance explosive strength. Practicing the burpee broad jump itself, focusing on minimizing ground contact time and maximizing jump distance, will also be beneficial. Core strengthening exercises will improve stability during the jumps.
• Roxzone: Faster than average in the Roxzone suggests good transition times and overall fitness, but there's always room for improvement. To further reduce transition times, practicing quick recovery and efficient movement between exercises will be key. Incorporating circuit training with short rest periods can mimic the quick transitions of a HYROX race.
• Wall Balls: While better than average, there's potential for improvement in wall balls, indicating a need for better strength and technique. Focusing on squat depth and the efficiency of the throw can help. Incorporating exercises like thrusters, kettlebell swings, and medicine ball slams will build the relevant muscle groups and improve coordination for this exercise.

Race Strategies:

• Pacing: Given the indication of a conservative start, Susan should consider starting slightly faster in the initial running segments to avoid playing catch-up later. However, this increase in pace should be modest to prevent early fatigue. Pacing strategies can be practiced during training runs to find the optimal balance.
• Strength Training Balance: Given Susan's stronger performance in strength exercises, she should maintain her strength training but incorporate more running-focused workouts to become a more balanced athlete. This includes blending strength days with running days in her training program.
• Transitions and Recovery: Since transitions appear to be a strength, focusing on quick recovery techniques, such as active recovery and proper hydration/nutrition during the race, will ensure she can maintain her pace throughout the event. Practicing these transitions in training can further reduce time spent in the Roxzone.
• Technical Focus: For exercises like the Burpees Broad Jump and Wall Balls, where technique plays a significant role, dedicating training sessions to focus solely on the form and efficiency of these movements can yield time improvements in these segments.

By addressing these specific areas of improvement with targeted training strategies and race day tactics, Susan Brolly can look forward to elevating her performance in future HYROX races.