Hague Zoe Hyrox Result

Overall Performance:

Zoe Hague demonstrated a commendable performance in the 2024 Copenhagen HYROX PRO event, finishing in the top 15% of all athletes and top 22% in her age group. Her overall time was impressive, particularly highlighted by her total running time, which was 03:02 faster than average, showcasing her strength as a runner. However, her pacing in the first running segment was slower than average, suggesting a cautious start. Zoe's profile leans towards a runner, indicated by her faster overall running time, but there are clear areas where strength-focused training could elevate her performance to an even higher level.

Segments to Improve:

• Sled Pull: Zoe's time in the Sled Pull was significantly slower than average, indicating a need for improved pulling strength and technique. Training Suggestions: Incorporate more deadlifts, rows, and pull exercises into her routine to build overall back and arm strength. Practicing sled pulls with gradually increasing weight can also help her get accustomed to the movement and improve efficiency.
• Wall Balls: Another segment where improvement is needed, as her time was much slower than average. Training Suggestions: Focus on squat strength and endurance through exercises like thrusters, front squats, and wall ball drills for technique. Working on explosive power with plyometrics can also help in making each throw more efficient.
• Sandbag Lunges: Zoe's time was slower, indicating a need for better lower body strength and endurance. Training Suggestions: Incorporate weighted lunges, step-ups, and Bulgarian split squats into her training regime. Sandbag-specific workouts, including carries and lunges, will also help in adapting to the specific challenge of this segment.
• Rowing: Zoe's performance was below average in this segment. Training Suggestions: Focus on improving rowing technique and cardiovascular endurance. Interval training on the rower, combined with long steady-state sessions, will help improve her performance. Technique drills focusing on power and efficiency in the stroke can also be beneficial.
• Roxzone: The time spent here was slower than average, indicating slower transitions or unnecessary rest. Training Suggestions: Work on overall fitness to reduce the need for rest and practice transition drills to minimize time spent between stations. Circuit training that mimics the race's structure could help improve her transition times.

Race Strategies:

• Start Strategically: Zoe should consider starting the first running segment at a more moderate pace, allowing for a stronger finish without compromising the initial segments. This strategy will help conserve energy for strength-based challenges later in the race.
• Strength Before the Race: In the weeks leading up to the race, focus on strength training, especially targeting weaknesses identified in the Sled Pull, Wall Balls, and Sandbag Lunges. This focus will help turn these segments into strengths.
• Transition Efficiency: Practice quick transitions between exercises in training. This could include setting up mock stations and running through them in order, focusing on minimizing rest and improving the speed of movement between each station.
• Endurance and Technique in Rowing and Wall Balls: Given the identified gaps, incorporating specific endurance sessions for rowing and technique drills for Wall Balls will be crucial. This approach will ensure these segments do not detract from overall performance.
• Mental Preparation: Mental rehearsal and strategy planning for each segment can help Zoe maintain focus and exert effort efficiently throughout the race. Visualization techniques and race-day strategies should be part of her preparation.

By addressing these specific areas of improvement with targeted training and strategic race-day approaches, Zoe Hague can significantly enhance her performance in future HYROX events.