Payne Gillian Hyrox Result

Overall Performance

Gillian Payne delivered a commendable performance at the 2024 Perth HYROX event, securing an overall rank of 218 out of 688 athletes, which places her in the top 31%. Notably, she achieved a 3rd place rank in her age group, demonstrating her competitive edge among peers. Despite her strong showing in strength-based exercises such as the Ski Erg and Sled Push, her overall running time was 9 minutes and 49 seconds slower than the average, suggesting room for improvement in running efficiency. The running splits indicate she started at a moderate pace but progressively slowed down, suggesting a potential pacing issue where she might benefit from a more consistent speed. Her profile leans more towards strength, given her outstanding performance in strength-based exercises, but her running could be enhanced to achieve a more balanced hybrid athlete profile.

Segments to Improve

• Running Segments:

  The total running time was notably slower, with significant room for improvement in the later running splits. To enhance running performance, Gillian should incorporate interval training, focusing on both speed and endurance. This can include:

  • Interval Runs: Alternate between high-intensity sprints (e.g., 400m at a fast pace) and recovery jogs. Start with a 1:2 work-to-rest ratio and gradually decrease rest time as endurance improves.
  • Tempo Runs: Run at a comfortably hard pace for 20-30 minutes to build stamina and improve pacing consistency.
• Sandbag Lunges:

  With a time significantly slower than average, focusing on form and strength endurance is crucial. Suggestions include:

  • Lunge Variations: Incorporate weighted lunges and static holds to improve strength and stability.
  • Core Strengthening: Engage in core exercises like planks and Russian twists to enhance overall stability during lunges.
• Burpees Broad Jump:

  Improvement in explosive power is needed to decrease time in this segment. Recommended exercises:

  • Plyometric Drills: Box jumps and broad jumps to increase explosive strength and agility.
  • High-Intensity Circuit Training: Integrate burpees with other high-intensity movements to build endurance and speed.
• Roxzone Transitions:

  Time spent in roxzone could be optimized by improving transition efficiency. Techniques to consider:

  • Transition Drills: Practice quick transitions between different exercises in training to build muscle memory and speed.
  • Functional Fitness Workouts: Incorporate movements that mimic race transitions to enhance adaptability and efficiency.

Race Strategies

• Pacing Strategy: To avoid slowing in later running segments, Gillian should aim for a consistent pace throughout the race. Consider using a heart rate monitor to maintain a steady effort level.
• Nutrition and Hydration: Ensure adequate fueling before and during the race to maintain energy levels, particularly in the latter stages of the event.
• Mental Preparation: Develop a mental strategy to stay focused and motivated, using visualization techniques and positive affirmations to enhance race-day performance.
• Recovery Practices: Implement active recovery methods, such as foam rolling and dynamic stretching, post-race to enhance recovery and prepare for subsequent training sessions.