Smale Becky Performance Analysis

Overall Performance:

Becky Smale has shown an impressive performance in the 2024 Glasgow HYROX, finishing in the top 20% of all athletes and the top 18% in her age group. Notably, her total running time was 01:12 faster than average, showcasing her as a more runner-oriented athlete. Despite this strength, there were segments where Becky could improve, notably in strength-focused challenges and transitions (Roxzone). Her pacing appeared to start slower in the initial running segment but improved significantly in subsequent runs, indicating potential for better pacing strategy from the start.

Segments to Improve:

• Burpees Broad Jump: Becky's performance here was significantly slower than average. To improve, she should focus on plyometric exercises to enhance explosive power and endurance. Drills such as box jumps, squat jumps, and interval training with high-intensity burpees can be beneficial. Additionally, working on broad jump techniques, focusing on knee drive and arm swing, can help improve distance and efficiency.
• Roxzone: This segment indicates a need for better transition efficiency and overall fitness. Incorporating circuit training that mimics the transition between exercises, with minimal rest, can help improve this. Practicing quick transitions in training sessions, focusing on reducing downtime between exercises, will also be beneficial.
• Wall Balls & Sandbag Lunges: These strength-focused exercises were slower than desired. For wall balls, incorporating more dynamic squat and throw drills, emphasizing depth and power, can help. Sandbag lunges would benefit from strength endurance work, focusing on lower body strength (squats, lunges) and core stability exercises. Weighted vest workouts could simulate the added resistance and improve performance.
• Sled Push: To improve her sled push, Becky should focus on lower body power and strength. Incorporating heavy sled drags and pushes, resistance running, and leg press exercises can build the necessary power. Technique adjustments, like maintaining a low center of gravity and using short, powerful steps, can also enhance efficiency.

Race Strategies:

• Start Strongly: Given the slow start in the initial running segment, focusing on a stronger, more consistent pace from the beginning could prevent playing catch-up. Warm-up strategies should include dynamic stretching and a short, high-intensity run to prepare the body for the race pace.
• Pacing Throughout: Understanding her strength as a runner, Becky could use running segments to gain time but must balance this with conserving energy for strength exercises. Implementing interval training with a mix of running and strength exercises in training can help find and maintain this balance.
• Focus on Transition Efficiency: The Roxzone segment highlighted the need for smoother transitions. Practicing these transitions during training, with an emphasis on quick changes between running and exercises, can reduce lost time. Mental rehearsal of the race layout and transitions can also decrease hesitation during the actual event.
• Strength & Endurance Training: Given the identified areas for improvement in strength-focused segments, dedicating specific training days to these exercises will be crucial. Combining strength training with endurance workouts (e.g., AMRAP - As Many Reps As Possible - sessions) can enhance her ability to maintain performance levels under fatigue.

By focusing on these targeted improvements and implementing the suggested strategies, Becky Smale has the potential to significantly enhance her performance in future HYROX events.