Brageot Samantha Hyrox Result

Overall Performance:

Samantha Brageot showcased a commendable performance in the 2024 Bordeaux HYROX race, finishing in the top 25% overall and top 27% in her age group, which is quite impressive. Her total running time was significantly faster than average, indicating a strong runner profile. However, there's a notable discrepancy in her performance in strength-based segments, such as the Sled Pull and Wall Balls, which were considerably slower than average. This suggests that while Samantha excels in running, there is room for improvement in her strength and power output, particularly in exercises that require a high level of endurance strength. Her pacing strategy seems to have been effective in the running segments, with a strong finish in the last running lap, but there might have been an issue with sustaining energy and power in the strength segments following these runs.

Segments to Improve:

• Sled Pull: Samantha's time in the Sled Pull was significantly slower than average, indicating a potential lack of lower body strength and technique. Focused training on posterior chain muscles (glutes, hamstrings, and lower back) can help. Exercises like deadlifts, hip thrusts, and Romanian deadlifts will build the necessary strength. Additionally, practicing the sled pull with gradually increasing weights and working on the technique, ensuring proper body alignment and efficient use of leg drive, will be beneficial.
• Wall Balls: The Wall Balls segment was another area of weakness. This could be due to a lack of explosive power and endurance in the quads and shoulders. Incorporating exercises such as thrusters, squat presses, and medicine ball throws can improve explosive strength and muscular endurance. Also, focusing on the squat depth and the push press technique during the wall ball exercises will ensure more efficiency and less energy expenditure.
• Sled Push: The Sled Push segment was slower than desired, pointing towards a need for improved leg power and core stability. Training should include heavy sled pushes and pulls, leg presses, and squats to build leg strength. Additionally, planks and other core stabilizing exercises will help maintain proper posture during the push.
• Sandbag Lunges: The slower time in Sandbag Lunges suggests room for improvement in balance, leg strength, and endurance. Lunges with varying weights, Bulgarian split squats, and step-ups will help increase leg strength and stability. Practicing lunges with the sandbag specifically will also help adapt to the unique balance challenges it presents.
• Farmer's Carry: This segment's slower time indicates a need for better grip strength and core stability. Exercises like dead hangs, farmer's walks with gradually increasing weight, and grip strengtheners can help. Additionally, incorporating core strengthening exercises will assist in maintaining posture and stability during the carry.

Race Strategies:

• Energy Management: Given Samantha's strong running capabilities, she should maintain a steady pace in the running segments but conserve energy for the strength segments. Implementing a pacing strategy that allows for a slight reduction in running speed to save energy for the strength exercises may lead to overall time improvement.
• Transition Efficiency: Working on reducing roxzone time through practicing quick transitions between exercises and running segments can shave seconds off the total time. This includes setting up equipment in a way that minimizes time spent moving between stations.
• Strength Segment Focus: During training, focus on back-to-back sessions of running followed by strength exercises similar to the race's structure. This will help Samantha improve her ability to perform strength exercises when already fatigued from running.
• Technique Optimization: Before and during the race, focus on the technique for each strength exercise. Efficient movement will reduce energy expenditure and improve speed. Workshops or sessions with a coach can provide valuable feedback.

By addressing these key areas, Samantha Brageot can leverage her strong running ability while significantly improving her performance in strength-based segments, potentially leading to even better race results in the future.