Stewart Jenna Performance Analysis

Overall Performance:

Jenna Stewart's performance in the 2024 Glasgow HYROX race places her in the top echelons of her age group and overall, demonstrating a high level of fitness and dedication. With an overall time of 01:22:31, Jenna ranks at the top 6% of all athletes and within her age group, an impressive feat. Her total running time was 00:46:02, which is 03:05 slower than the average, suggesting that while Jenna has a solid fitness foundation, there is room for improvement in her running efficiency and speed. Her strength in the exercise zones is a standout, with particularly strong performances in the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Sandbag Lunges, and Wall Balls, indicating a strong strength and power profile. Jenna's pacing seems to start strong but fades as the race progresses, indicating potential issues with endurance or pacing strategy. Given the slower total running time, Jenna appears to have a better strength profile than running, suggesting a need to focus on improving her running endurance and speed.

Segments to Improve:

• Total Running Time: Jenna's running segments consistently lag behind the average, especially notable in her later laps. To improve, Jenna should incorporate interval training to boost both her speed and endurance. Specific drills such as 400m repeats at a faster-than-race pace with equal rest periods, hill sprints to build power, and long, slow runs to improve endurance should become staples in her training. Additionally, focusing on running form through drills like high knees, butt kicks, and strides can help improve efficiency.
• Farmer's Carry: This segment was slower than average, indicating room for improvement in grip strength and endurance. Incorporating grip strength exercises like dead hangs, farmer's walks with progressively heavier weights, and wrist curls can be beneficial. Additionally, incorporating functional exercises that mimic the carry, such as lunges and squats while holding weights, will help build the necessary endurance and strength in the legs and core.

Race Strategies:

• Improve Pacing: Jenna's race pacing could be optimized. Starting out at a slightly more conservative pace and gradually increasing intensity can help conserve energy for a stronger finish. Practicing pacing strategies in training runs, where she targets specific paces for given distances, will help Jenna develop a better sense of her race-day pacing.
• Transition Efficiency: The Roxzone time suggests Jenna transitions efficiently between exercises, but there's always room for improvement. Practicing quick transitions in training, by setting up mock transition zones, can help minimize time spent between exercises. Focusing on reducing rest time and improving the speed of setting up and starting the next exercise will contribute to better overall times.
• Strength and Running Balance: Given Jenna's strength profile, continuing to build on this while significantly improving running performance will create a more balanced athlete profile. Incorporating at least two focused running sessions a week alongside her strength training, with one session aimed at speed and the other at endurance, will help create a more well-rounded performance.

By focusing on these areas of improvement and implementing the suggested strategies, Jenna Stewart has the potential to significantly improve her future HYROX race performances, potentially moving up in her overall and age group rankings.