Saunders Jenny Hyrox Result

Overall Performance

Jenny Saunders displayed a commendable performance in the 2024 Glasgow HYROX race, finishing within the top 35% overall and securing the 2nd position in her age group. Her total running time was 21 seconds faster than average, indicating a strong running capability. However, her performance in strength-based exercises, particularly the Wall Balls, Sled Push, and Farmers Carry, was below the average for her finish time. This suggests that while Jenny has a pronounced runner's profile, there's substantial room for improvement in her strength and power output. The analysis of her pacing reveals that she started the race slightly slower than average but improved her pace as the race progressed, showcasing good stamina and race management.

Segments to Improve

• Wall Balls: Jenny's performance in the Wall Balls segment was significantly slower than the average. To improve, she should focus on developing lower body strength and power, as well as coordination. Specific exercises like squats, thrusters, and medicine ball throws can enhance her explosive power. Incorporating plyometric exercises such as jump squats and box jumps will also improve her ability to maintain a high intensity over the duration of this exercise. Practicing the actual Wall Ball exercise with a focus on form and minimizing rest time between sets will directly translate to better performance.
• Sled Push: Improvement in the Sled Push segment requires increased lower body power and endurance. Leg presses, weighted lunges, and sled drags will build the necessary strength and muscular endurance. High-intensity interval training (HIIT) on the sled can also mimic race conditions, improving both her power output and her recovery time. Technique adjustments, such as maintaining a low, forward-leaning posture, can also reduce the time taken to complete this segment.
• Farmers Carry: This segment tests grip strength and overall endurance. Jenny should include grip strength exercises such as dead hangs and farmer's walks with increasing weight in her routine. Additionally, full-body conditioning workouts that emphasize core stability and shoulder endurance will help her maintain form and pace throughout this segment. Incorporating interval-based carrying exercises will also improve her ability to recover on the move.
• Running Post Strength Exercises: Given Jenny's slowdown in running segments following strength exercises, integrating compound workouts that combine running with strength exercises in quick succession will help improve her transition and recovery between segments. This will train her body to maintain running efficiency even when fatigued from strength exercises.

Race Strategies

• Start Strong: Adjusting her pacing strategy to start slightly faster might help Jenny not to lose time in the initial segments. However, she should balance this with her overall stamina to avoid early burnout.
• Smooth Transitions: Focusing on reducing transition times between exercises by practicing quick switches and setting up for the next segment efficiently can shave off critical seconds from her overall time.
• Segment Focus Training: Prioritize training on her weakest segments, as identified above, but without neglecting her running. Maintaining her strong running performance while elevating her strength exercises will make her a more rounded athlete.
• Mental Preparation: Mental resilience training, including visualization techniques and tactical race planning, can improve her ability to push through challenging segments and maintain a strong pace throughout the race.

By addressing these areas of improvement and strategically focusing her training, Jenny Saunders has the potential to significantly enhance her performance in future HYROX races.