Hawkins Rachael Hyrox Result

Overall Performance:

Rachael Hawkins displayed a commendable performance in the 2024 Glasgow HYROX race, finishing in the top 16% of all athletes and top 14% in her age group. Her performance showcased a stronger aptitude for strength-based exercises, as evidenced by faster-than-average times in segments like the Ski Erg, Sled Push, Sled Pull, Rowing, and Sandbag Lunges. However, her total running time was 02:54 slower than average, suggesting a need for improvement in endurance and running efficiency. Rachael's pacing seemed conservative in the beginning, as indicated by a slower first running segment, which might suggest a strategy to conserve energy for later stages. Her profile suggests a hybrid athlete with a slight inclination towards strength, but with ample room for improvement in running endurance and efficiency.

Segments to Improve:

• Total Running Time: Rachael's overall running time was notably slower than average. To improve, she should incorporate interval training to enhance her VO2 max and lactate threshold. Specific workouts could include 400m repeats at a pace slightly faster than her 5K race pace, with equal rest periods, and long, slow runs to build endurance. Additionally, technique-focused drills like high knees, butt kicks, and stride-outs can improve running economy and efficiency.
• Burpees Broad Jump: This segment was slower than average, indicating a need for explosive power and coordination improvement. Plyometric exercises such as box jumps, squat jumps, and broad jumps will be beneficial. Furthermore, practicing burpees with an emphasis on form and explosive movement during the jump phase can enhance performance. Incorporating a full-body strength routine focusing on core, leg, and arm strength will also support better execution.
• Wall Balls: While her performance here was average, there's room for improvement. Focusing on squat depth and power, as well as the efficiency of the ball's path, can help. Drills should include wall ball shots with varied weights and heights, targeting both power and endurance. Squat strength and endurance can be enhanced through back squats, front squats, and overhead presses.

Race Strategies:

• Pacing: Given the conservative start and the tendency towards strength, Rachael should work on a pacing strategy that allows for a slightly faster start without compromising her performance in strength-based segments. Interval training will also help improve her ability to recover quickly, enabling a more aggressive pacing strategy without significant fatigue.
• Transitions (Roxzone): While her Roxzone time indicates efficient transitions, there's always room for marginal gains. Practicing quick transitions between running and strength exercises in training can further reduce time spent in the Roxzone. This includes setting up training circuits that mimic race conditions, focusing on the immediate switch from cardiovascular to strength efforts and vice versa.
• Endurance and Strength Balance: To become a more well-rounded athlete, Rachael should aim for a balanced training regimen that doesn't overly favor her strengths. Incorporating at least two focused running sessions and two strength sessions per week, with one session designed to mimic race conditions (combining running with strength exercises), will help improve her overall performance. Additionally, endurance runs post-strength sessions can simulate the fatigue experienced during races, improving her ability to maintain pace even when tired.

Overall, Rachael Hawkins shows great potential and with targeted adjustments to her training and race strategy, she can significantly improve her performance in future HYROX races.