Lomax Hannah Hyrox Result

Overall Performance

Hannah Lomax demonstrated a strong performance in the 2024 Sydney HYROX race, securing an impressive overall rank of 134 out of 1059 athletes, placing her in the top 12%. Within her age group (25-29), she ranked 28th, showcasing her competitiveness among peers. Her overall time was 01:25:36. Despite being 02:16 slower than the average in total running time, Hannah's strength segments, particularly the Sled Push and Sandbag Lunges, were notable, with significant time gains. Her initial pacing was aggressive, evidenced by her fast Running 1 split, but she gradually slowed down, indicating a possible need for endurance pacing strategies. Overall, Hannah exhibits a hybrid profile with a slight edge in strength-based exercises, suggesting a balanced approach to her training regimen.

Segments to Improve

• Total Running Time:

  Hannah was 02:16 slower than average in her total running time, indicating room for improvement in her running endurance and speed.

  • Training Strategy: Incorporate interval training sessions to enhance speed and stamina. Try alternating between high-intensity sprints and moderate-paced runs.
  • Exercises: Include tempo runs, fartlek sessions, and long-distance endurance runs to build cardiovascular strength.
• Sled Pull:

  This segment was 00:34 slower than average, suggesting a need for improved upper body and core strength.

  • Training Strategy: Focus on building strength endurance with a combination of sled pulls and resistance exercises.
  • Exercises: Practice weighted sled pulls with increasing resistance, and add core workouts like planks and Russian twists.
• Wall Balls:

  Although slightly faster than average, there is still potential for improvement to gain time against the 25th percentile.

  • Training Strategy: Enhance explosive power and coordination with higher rep sets and focus on form.
  • Exercises: Incorporate wall ball drills focusing on accuracy and speed, alongside plyometric exercises like box jumps.
• Rowing:

  Hannah was 00:15 slower than average here, indicating a need for better rowing technique and stamina.

  • Training Strategy: Concentrate on rowing technique to minimize energy expenditure and increase efficiency.
  • Exercises: Engage in rowing intervals, focusing on maintaining a steady stroke rate, and integrate upper body workouts to boost strength.
• Ski Erg:

  With a time 00:11 slower than average, optimizing technique and endurance could yield time gains.

  • Training Strategy: Emphasize form and rhythm in Ski Erg sessions, aiming for fluid and powerful strokes.
  • Exercises: Perform interval training on the Ski Erg and include exercises targeting the lats, shoulders, and core.

Race Strategies

• Pacing: Adopt a more consistent pacing strategy to avoid early burnout. Start at a moderate pace and aim to maintain or slightly increase speed in later running segments.
• Transition Efficiency: Work on minimizing time spent in the Roxzone. Practice quick transitions between exercises in training to build muscle memory and efficiency.
• Compromised Running: Train under fatigue by combining running with strength exercises like burpees or sled pulls to mimic race conditions and improve recovery between segments.
• Mental Preparation: Develop a strong mental game by visualizing the race and setting achievable goals for each segment to maintain focus and motivation throughout.