Skelton Becci Hyrox Result

# Fitness Athlete Performance Feedback Report: Becci Skelton - 2024 Manchester HYROX

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Overall Performance

Becci Skelton's performance in the 2024 Manchester HYROX race was outstanding, finishing 17th overall among 1910 athletes and 6th in her age group (40-44), placing her in the top 1% of her category. This achievement highlights her exceptional fitness level and competitive edge. Her strengths were particularly evident in the strength-based segments, such as the Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls, where she far outperformed the average times. However, her total running time was 03:29 slower than average, indicating a greater proficiency in strength exercises over running. This suggests that while Becci possesses a hybrid profile, there is room for improvement in her running efficiency and speed to achieve a more balanced performance.

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Segments to Improve

### 1. Total Running Time:
Becci's running segments consistently lagged behind the average, particularly in the later stages of the race, indicating possible issues with stamina or pacing.

#### Improvement Strategies:
- Interval Training: Incorporate high-intensity interval training (HIIT) to improve both speed and cardiovascular endurance. Examples include 400m repeats at a pace faster than race pace with equal rest periods.
- Endurance Runs: Long, slow runs (60-90 minutes) at a comfortable pace to improve overall endurance.
- Hill Workouts: To build strength and power, add hill repeats into the running routine. This will also help in improving running form.
- Running Technique: Focus on running form workshops or sessions with a coach to ensure efficiency in running, reducing energy expenditure for the same pace.

### 2. Running Post Strength Segments:
Becci showed a decrease in running performance following strength exercises, suggesting difficulty in transitioning between strength and endurance demands.

#### Improvement Strategies:
- Brick Workouts: Simulate race conditions by combining strength exercises immediately followed by running. This will help the body adapt to the switch in demands more efficiently.
- Recovery Techniques: Implement dynamic stretching and mobility work post-strength segments in training to aid in faster recovery and transition to running.
- Plyometrics: Include plyometric exercises to improve explosive power and agility, aiding in quicker starts after strength exercises.

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Strategies

### 1. Pacing:
Becci should focus on a more consistent pacing strategy, avoiding starting too fast and conserving energy for a strong finish. Utilizing a running watch with a pace alert can help maintain a steady pace throughout the race.

### 2. Transitions:
Minimize the time spent in the roxzone by practicing quick transitions between exercises during training. This includes setting up equipment in advance where possible and having a clear plan for each transition.

### 3. Mental Preparation:
The mental aspect of racing, particularly in endurance events, cannot be overstated. Becci should incorporate mental resilience training, such as visualization techniques and setting mini-goals throughout the race to stay focused and motivated.

### 4. Nutrition and Hydration:
Fine-tuning nutrition and hydration strategies to ensure optimal performance on race day is crucial. This includes not only the pre-race meal but also intra-race nutrition and hydration to maintain energy levels and prevent fatigue.

## Conclusion:

Becci Skelton's performance in the HYROX race is commendable, showing her strength and resilience. By focusing on improving her running segments through targeted training, optimizing race-day strategies, and fine-tuning her approach to transitions and pacing, Becci has the potential to elevate her overall race performance significantly. With dedication and strategic adjustments to her training regimen, there's every reason to believe she can achieve an even more impressive result in future races.