Malkinson Faye Hyrox Result

Overall Performance:

Faye Malkinson's performance in the 2024 Glasgow HYROX event is commendable, securing a top 0% finish among 2584 athletes and being 6th in her age group, which places her in the elite category of competitors. Her total running time was 23 seconds faster than average, highlighting her strength as a runner. This, combined with her ability to maintain a faster pace in later running segments, suggests a strong endurance base. However, her performance in strength-focused exercises, such as the Sled Pull and Push, indicates room for improvement. Her pacing started slower than average but improved significantly as the race progressed, showing a conservative start but strong finish strategy. Faye appears to have a hybrid profile with a slight inclination towards running, suggesting that while her running is a strength, there's substantial potential for improvement in her strength-based events.

Segments to Improve:

• Sled Pull: Faye's performance in the Sled Pull was significantly below average, indicating a need to improve her pulling strength and technique. Incorporating deadlifts, bent-over rows, and pull-ups into her training can enhance her back and grip strength. Practicing the sled pull with gradually increasing weight, focusing on maintaining a low, powerful stance and driving through the legs can help improve her efficiency in this segment.
• Sled Push: Similar to the Sled Pull, the Sled Push requires powerful leg drive and endurance. Training should include leg presses, squats, and lunges, with an emphasis on explosive power. Regular practice with the sled push, varying the weight and speed, can also help Faye adapt better to this challenge.
• Wall Balls: Faye's performance in Wall Balls suggests a need for improvement in coordination and power. Incorporating thrusters, kettlebell swings, and medicine ball slams can enhance her explosive power and endurance. Focusing on form—keeping the chest up and employing the full body in each throw—will also be beneficial.
• Farmers Carry: This segment requires grip strength and core stability. Adding heavy carries, dead hangs, and abdominal exercises into her routine will help. Practicing the farmer's carry with attention to posture and engaging the core can improve her time in this segment.

Race Strategies:

• Conservative Start: Faye's pacing strategy of starting slower and finishing strong has served her well. However, she could benefit from slightly increasing her initial pace to not lose time early on. Incremental increases in pace during training sessions can help her find a more optimal start speed.
• Strength Segments Preparation: Given the indication of greater fatigue or slower performances in strength-focused segments, integrating specific strength work immediately followed by short, intense runs in training can mimic the transition and fatigue experienced during the race, improving her performance in these segments.
• Transition Efficiency: Faye's Roxzone time indicates good transition efficiency, but continuous attention to reducing downtime between segments can shave off critical seconds. Practicing quick transitions in training, focusing on efficient movement and minimizing rest, can further improve her overall time.
• Hybrid Training Focus: Balancing her training between running and strength work is essential. Given her running prowess, maintaining her running fitness while significantly increasing her focus on strength training will help balance her performance, making her a more formidable all-around athlete.

By focusing on these areas of improvement, integrating suggested exercises, and refining her race strategy, Faye Malkinson has the potential to elevate her performance in future HYROX events, capitalizing on her running strength while turning her weaker segments into assets.