Gemson Steph Hyrox Result

Overall Performance

Steph Gemson performed well in the 2022 Manchester Hyrox race, finishing with an overall rank of 179 out of 684 athletes, which places her in the top 26% overall. In her age group (35-39), she achieved a rank of 32 out of 157 athletes, placing her in the top 20%. Gemson's overall time was 01:49:48, with a total running time of 00:57:52, which was 03:47 slower than the average for her finish time.

Gemson's best running lap was 00:05:03, which was 00:27 faster than the average. Her splits analysis shows that she performed better than average in the Sled Push, Sled Pull, and Burpees Broad Jump segments, with times that were significantly faster than the average. However, she struggled in the Running 3, Running 4, Rowing, and Wall Balls segments, with times that were significantly slower than the average.

Segments to Improve

Based on the splits analysis, the segments where Gemson lost the most time were the Run Total, Running 4, Rowing, Wall Balls, Running 3, Running 8, Roxzone, and Running 7. To improve these segments, Gemson should focus on specific training strategies and techniques.

1. Run Total: Gemson's total running time was 00:57:52, which was 03:47 slower than the average. To improve her overall running performance, she should incorporate more running-specific training into her routine. This can include interval training, hill sprints, and long-distance runs. Additionally, she should focus on improving her endurance and stamina through cross-training activities such as cycling or swimming.

2. Running 4: Gemson's time for Running 4 was 00:08:29, which was 01:36 slower than the average. To improve her performance in this segment, she should focus on improving her speed and agility. Incorporating interval training, sprint drills, and plyometric exercises such as high knees and lateral jumps can help improve her running speed and agility.

3. Rowing: Gemson's time for the Rowing segment was 00:06:58, which was 01:12 slower than the average. To improve her rowing performance, she should focus on building strength and endurance in her upper body and core. Exercises such as rowing machine intervals, seated rows, and plank variations can help improve her rowing technique and efficiency.

4. Wall Balls: Gemson's time for the Wall Balls segment was 00:07:08, which was 01:00 slower than the average. To improve her performance in this segment, she should focus on building lower body and core strength. Exercises such as squats, lunges, and medicine ball throws can help improve her power and accuracy in wall ball movements.

5. Running 3: Gemson's time for Running 3 was 00:07:47, which was 00:59 slower than the average. To improve her performance in this segment, she should focus on improving her endurance and pacing. Incorporating long-distance runs, tempo runs, and fartlek training can help improve her endurance and pacing strategies during the race.

6. Running 8: Gemson's time for Running 8 was 00:08:47, which was 00:48 slower than the average. To improve her performance in this segment, she should focus on building lower body strength and endurance. Exercises such as hill sprints, stair running, and plyometric exercises can help improve her running endurance and speed.

7. Roxzone: Gemson's time spent in the Roxzone was 00:09:36, which was 00:25 slower than the average. To improve her transition time and overall fitness, she should focus on improving her overall fitness and transition efficiency. Incorporating circuit training, interval training, and specific transition drills can help improve her overall fitness and reduce transition time.

8. Running 7: Gemson's time for Running 7 was 00:07:17, which was 00:17 slower than the average. To improve her performance in this segment, she should focus on improving her speed and endurance. Incorporating interval training, fartlek runs, and tempo runs can help improve her speed and endurance during the race.

Strategies

To improve her overall race performance, Gemson should implement the following strategies:

1. Pacing: Gemson should focus on maintaining a consistent pace throughout the race to avoid burning out early. She should start at a comfortable pace and gradually increase her intensity as the race progresses.

2. Transition Efficiency: Gemson should work on improving her transition efficiency to minimize time spent in the Roxzone. Practicing quick and smooth transitions between exercises and equipment can help her save valuable time during the race.

3. Strength Training: Gemson should incorporate strength training exercises into her routine to improve her overall strength and power. This can include exercises such as squats, deadlifts, and kettlebell swings to enhance her performance in strength-focused segments.

4. Endurance Training: Gemson should focus on building her endurance through long-distance runs, interval training, and cross-training activities. This will help her maintain a steady pace throughout the race and improve her overall performance.

5. Mental Preparation: Gemson should work on mental preparation techniques such as visualization and positive self-talk to improve her focus and mindset during the race. This can help her stay motivated and push through challenging segments.

By implementing these training strategies and race strategies, Steph Gemson can improve her overall performance in future Hyrox races and achieve her goals.