Kellison Abi Hyrox Result

Overall Performance

Abi Kellison performed well in the 2023 Dallas Hyrox race, finishing with an overall rank of 96 out of 703 athletes, placing him in the top 13% of participants. In his age group (35-39), he achieved a rank of 22 out of 155 athletes, placing him in the top 14%. His overall time was 01:26:56, with a total running time of 00:42:33, which was 20 seconds faster than the average time. Kellison's best running lap was 00:04:09.

Based on the splits analysis, Kellison performed exceptionally well in Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Sandbag Lunges, and Wall Balls, consistently finishing faster than the average time. However, he struggled in the Sled Push, Rowing, Farmers Carry, Burpees Broad Jump, and Roxzone segments, losing considerable time compared to the average.

Segments to Improve

1. Sled Push: Kellison took 01:40 longer than the average time in this segment. To improve his performance, he should focus on developing his leg strength and explosive power. Incorporating exercises such as squats, lunges, and deadlifts into his training routine will help him build the necessary strength. Additionally, practicing sled pushes with gradually increasing resistance will improve his ability to push the sled more efficiently.

2. Rowing: Kellison was 00:32 slower than the average time in this segment. To improve his rowing performance, he should focus on increasing his cardiovascular endurance and improving his rowing technique. Incorporating interval training, such as alternating between high-intensity rowing and active recovery, will help improve his endurance. Additionally, practicing proper rowing technique, including maintaining a strong core, driving with the legs, and utilizing a smooth and efficient stroke, will lead to better performance.

3. Farmers Carry: Kellison took 00:18 longer than the average time in this segment. To improve his Farmers Carry performance, he should focus on improving his grip strength and overall upper body strength. Exercises such as dead hangs, farmer's walks, and forearm curls will help strengthen his grip. Additionally, incorporating exercises such as pull-ups, rows, and overhead presses into his training routine will improve his overall upper body strength, making the Farmers Carry easier to complete.

4. Burpees Broad Jump: Kellison was 00:16 slower than the average time in this segment. To improve his performance, he should focus on improving his explosive power and agility. Incorporating exercises such as box jumps, squat jumps, and agility ladder drills into his training routine will help improve his explosive power and agility. Additionally, practicing proper form during the burpees, including maintaining a tight core, chest-to-ground contact, and explosiveness during the jump, will lead to better performance.

5. Roxzone: Kellison took 00:12 longer than the average time in this segment. To improve his Roxzone performance, he should focus on improving his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) into his training routine will improve his overall fitness and help him maintain a faster pace throughout the race. Additionally, practicing quick and efficient transitions between exercises during his training sessions will help reduce his Roxzone time.

Strategies

To improve performance during the race, Kellison should consider the following strategies:

1. Pacing: Kellison should focus on maintaining a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out early. By pacing himself appropriately, he will be able to maintain a steady performance and avoid fatigue towards the end of the race.

2. Strength Training: Kellison should prioritize strength training in his overall fitness regimen. This will help him improve his performance in strength-based segments such as the Sled Push, Farmers Carry, and Burpees Broad Jump. Incorporating exercises that target the major muscle groups, such as squats, deadlifts, and pull-ups, will enhance his overall strength and power.

3. Endurance Training: While Kellison performed well in the running segments, he should continue to focus on improving his overall running endurance. Incorporating long-distance runs, interval training, and hill sprints into his training routine will help him maintain a faster pace during the running segments of the race.

4. Transition Practice: To reduce time spent in the Roxzone, Kellison should practice quick and efficient transitions between exercises during his training sessions. This will help him become more comfortable with the transitions and minimize time lost during the race.

By implementing these strategies and incorporating the suggested exercises and training techniques, Abi Kellison can improve his performance in the identified areas and enhance his overall race performance.