Stephens Judy Hyrox Result

Overall Performance:

Judy Stephens showcased a commendable performance in the 2024 New York Hyrox race, finishing in the top 19% of all athletes and top 16% in her age group. Her overall time of 01:38:15, coupled with a total running time of 00:47:41, indicates a strong runner profile. Judy's performance was notably superior in running segments, consistently finishing faster than average, with her best lap clocked at 00:05:26. However, her pacing reveals an aggressive start that could have contributed to slower times in later strength-focused exercises. The analysis suggests Judy excels in endurance and speed but faces challenges in some strength and technique-based exercises.

Segments to Improve:

• Burpees Broad Jump: Judy's performance in this segment was significantly below average. To improve, focus on plyometric exercises such as box jumps, squat jumps, and broad jumps to build explosive strength. Practicing burpees separately to enhance technique and endurance, then combining them with broad jumps could also be beneficial. Incorporating interval training with high intensity can help improve both speed and resistance in this demanding exercise.
• Sandbag Lunges: This segment was another area of struggle. Strengthening the glutes, quadriceps, and hamstrings through weighted squats, lunges, and deadlifts will be crucial. Sandbag-specific workouts, like sandbag carries and sandbag squats, will also help Judy adapt to the unique challenge of balancing and moving with the sandbag's shifting weight during lunges.
• Farmers Carry: The slow time here indicates a need for improved grip strength and overall endurance when carrying heavy weights over distance. Grip-strengthening exercises (e.g., dead hangs, farmer’s walks with progressively heavier weights, and wrist curls) combined with core-strengthening activities can enhance performance in this segment.
• Rowing: Judy’s rowing segment was significantly slower, suggesting an area for technical improvement as well as power. Focusing on rowing technique, including proper form and stroke efficiency, along with interval training on the rowing machine, can enhance overall performance. Power exercises like kettlebell swings and power cleans can improve the explosive strength needed for effective rowing.
• Roxzone: The slower transition times between exercises suggest a need for improved overall fitness and efficiency in moving from one exercise to the next. Circuit training that mimics the race's structure by rotating quickly between different types of exercises could help Judy reduce these transition times and improve her stamina.

Race Strategies:

• Start Pacing: Given Judy's strong running capabilities but slower strength exercise times, adopting a more conservative start might conserve energy for the latter part of the race. This strategy could help her maintain a more consistent performance across both running and strength segments.
• Strength Training Emphasis: While maintaining her running regimen, Judy should increase her focus on strength training, particularly targeting the muscles and movements involved in her weakest segments. This includes not only lifting heavier weights but also incorporating functional fitness exercises that mimic the movements of the Hyrox race.
• Technique Focus: For exercises where Judy is significantly slower, dedicating time to work specifically on technique can yield substantial improvements. This can be done by breaking down each movement into smaller parts to perfect form before increasing speed and resistance.
• Transitions Practice: Practicing quicker transitions between exercises, possibly through high-intensity interval training (HIIT) sessions that mimic the race's structure, could help Judy shave off critical seconds in the Roxzone segments.

With targeted training focused on her identified weaknesses, and strategic adjustments to her race approach, Judy Stephens has the potential to significantly improve her future Hyrox race performances.