Collins Sarah Hyrox Result

Overall Performance:

Sarah Collins showcased a commendable performance in the 2024 Sports Direct HYROX London, placing her in the top 58% of all athletes and top 55% within her age group. A notable aspect of Sarah's performance is her total running time, which was 00:32 faster than average, indicating a strong running profile. However, there's a clear indication that while her running is a significant strength, there are areas within the strength exercises, particularly in Wall Balls, where substantial improvements can be made. Her pacing at the start was slightly off, with the first running segment being slower than average, but she managed to pick up pace significantly towards the end. This suggests a potential for even better performance with adjusted pacing and targeted strength training.

Segments to Improve:

• Wall Balls: Sarah's performance in Wall Balls was significantly slower than average, suggesting a need for improvement in both strength and technique. Focusing on squats and overhead presses can help build the necessary lower body and shoulder strength. Additionally, practicing the actual movement of wall balls, focusing on form and the efficiency of movement, can reduce time spent on this exercise. Specific drills include thrusters with a medicine ball and continuous sets of 20-30 wall balls to build stamina.
• Farmers Carry: To improve her time in the Farmers Carry, grip strength and core stability exercises are recommended. Dead hangs from a pull-up bar, heavy deadlifts, and farmers walk with progressively heavier weights can enhance grip endurance. Planks and suitcase carries will help in building core stability, essential for maintaining form and speed in the Farmers Carry segment.
• Ski Erg: This segment can benefit from improvements in both technique and endurance. Interval training on the Ski Erg, focusing on high intensity for short durations followed by rest, can enhance cardiovascular capacity. Technique drills, focusing on maximizing the pull length and maintaining a consistent pace, can also reduce time taken in this exercise.
• Sandbag Lunges: Building leg strength through exercises like weighted lunges, step-ups, and squats can improve performance in this segment. Practice with the sandbag on different shoulders to balance strength and improve adaptability. Additionally, incorporating lunges into high-intensity interval training (HIIT) workouts can help improve endurance and speed for this segment.

Race Strategies:

• Pacing: Given the initial slower start, working on a more evenly distributed pace that conserves energy for strength segments while not sacrificing too much time in running can improve overall performance. Interval training that mimics the race's structure—alternating between running and strength exercises—can help Sarah find a sustainable pace.
• Transitions (Roxzone): Although Sarah performed well in transitions, there's always room for improvement. Minimizing rest time and practicing swift movements between exercises can shave off valuable seconds. Setting up mock transition zones in training sessions to simulate race conditions can be beneficial.
• Strength During Running: Incorporating strength exercises in the middle of run training can help mimic the fatigue experienced during the race, allowing Sarah to adapt better. For instance, stopping for a set of burpees or squats mid-run can prepare the body for the switch between running and strength exercises during the race.

By focusing on these targeted improvements and incorporating these strategies into her training, Sarah Collins has the potential to significantly improve her performance in future HYROX races. Consistency, dedication to training, and strategic race planning will be key to her success.