Wells Helen Performance Analysis

Overall Performance:

Helen Wells demonstrated a commendable effort in the 2024 Sports Direct HYROX London, finishing in the top 97% of all athletes and top 98% in her age group (50-54). Her total running time was notably 03:07 faster than the average, indicating a strong running profile. However, her performance in the strength-based segments, particularly Wall Balls, suggests a need for improvement in this area. The splits analysis reveals that Helen started the race slightly slower than average in the initial running segment but showed improvement in subsequent runs. Her exceptional performance in the Roxzone, being 04:14 faster than average, suggests efficient transitions and recovery between exercises, yet there's a noticeable discrepancy between her running and strength capabilities, highlighting her as a more run-oriented athlete needing to enhance her strength training.

Segments to Improve:

• Wall Balls: Helen's performance in Wall Balls was significantly slower than average, indicating a major area for improvement. Focus on developing lower body strength and endurance through squats, lunges, and plyometric exercises like box jumps and jump squats. Practice the Wall Ball technique by ensuring a full squat and explosive movement upwards. Incorporate interval training with Wall Balls to improve muscular endurance and reduce fatigue during long sets.
• Sandbag Lunges: To improve in this area, Helen should work on lower body strength, particularly targeting the glutes, hamstrings, and quads. Exercises like weighted lunges, step-ups, and deadlifts can be beneficial. Additionally, incorporating balance and stability workouts can help maintain form over longer distances. Training with a weighted vest or carrying dumbbells during lunges can simulate the race conditions more closely.
• Sled Push: This segment requires explosive leg power and overall strength. Training should include heavy leg presses, squats, and sled push drills to build strength. For technique, focus on keeping a low center of gravity and driving through the legs. Incorporating HIIT sessions with sled pushes can improve the ability to exert high levels of force over a shorter duration.
• Rowing: To enhance rowing performance, Helen should focus on improving cardiovascular endurance and rowing technique. Interval training on the rowing machine can help build endurance, while technique drills focusing on proper form—such as the catch, drive, finish, and recovery phases—can enhance efficiency and reduce time.

Race Strategies:

• Pacing: Given Helen's stronger running profile, she should focus on maintaining a steady pace in the running segments to conserve energy for strength-based challenges. Starting slightly slower than her average pace then gradually increasing can help manage energy levels throughout the race.
• Transition Efficiency: While Helen has shown good transition times, continuous focus on minimizing rest and maintaining momentum between segments can further enhance her performance. Practicing quick transitions in training, simulating race-day conditions, can be beneficial.
• Strength Endurance: Integrating circuit training sessions that combine strength and cardiovascular exercises can improve Helen's ability to maintain performance in strength segments without compromising her running speed. This hybrid training approach can help balance her overall race profile.
• Recovery and Nutrition: Implementing a structured recovery and nutrition plan leading up to and on race day can significantly impact performance. Focusing on muscle recovery through proper hydration, nutrition, and rest, as well as strategic carbohydrate loading, can provide the necessary energy for both running and strength segments.

By addressing these specific areas of improvement with targeted training and race strategies, Helen Wells can build upon her strengths as a runner while significantly improving her performance in strength-based challenges, potentially achieving a more balanced and competitive overall race profile.