Harrison Allison Hyrox Result

Overall Performance:

Allison Harrison made a top-notch performance at the 2024 Birmingham HYROX event, securing herself in the top 24% of all athletes and the top 23% in her age group (40-44). This is commendable considering the competitive nature of the race.

Based on her Total Running Time, which is 03:32 faster than average, it's clear that Allison has a strong running profile. Her pacing appears to be well-managed, with most of her running splits being faster than average. She started a bit slower in her first running segment but was able to pick up speed in the subsequent segments. This might be a deliberate strategy to conserve energy for later stages of the race.

However, Allison's performance in the roxzone and some strength-based segments, like the Wall Balls, indicates a need for improvement in her overall fitness and transition times. These areas will be discussed in detail in the next section.

Segments to Improve:

• Wall Balls: With a time of 00:08:41, this segment was 03:05 slower than average, making it her weakest point in the race. To improve this, Allison should incorporate exercises like squats, thrusters, and kettlebell swings into her training routine. These exercises will help improve her lower body strength and explosive power which are crucial for wall balls.
• Roxzone: Allison's roxzone time was 01:59 slower than average, indicating she might have taken longer rest periods or had slower transitions. To improve her roxzone time, Allison can work on her overall endurance and stamina. High-intensity interval training (HIIT) can be beneficial here. She should also practice transitions between exercises to cut down on roxzone time.
• Farmers Carry: This segment was 00:11 slower than average. To improve this, she could work on grip strength exercises like dead hangs, wrist curls, and pinch grip lifts. These exercises will also help in other grip-demanding segments like the Ski Erg and the Sled Pull.
• Sandbag Lunges and Burpees Broad Jump: Both of these segments were slightly faster than average but still have room for improvement. Including more plyometric exercises and lunges in various directions can help improve her performance here. Plyometrics will especially help with the explosive movement needed for the broad jumps.

Race Strategies:

Allison should consider starting her run segments at a moderate pace and gradually increase her speed, as she did in this race. This strategy is effective in conserving energy for the later stages of the race.

During the race, she needs to focus more on her transition times. Spending less time resting between segments and more time performing can significantly improve her overall time. Practicing transitions during training sessions can help with this.

Lastly, Allison should not neglect her hydration and nutrition during the race. These are crucial for maintaining energy levels, especially during a demanding event like HYROX.