Patton Helen Hyrox Result

Overall Performance:

Helen Patton put up an impressive performance in the 2024 Manchester HYROX race, finishing in the top 12% of 1488 athletes and within the top 9% in her age group. She displayed a solid performance across the board, with particular strength in her Ski Erg, Sled Pull, and Rowing segments. However, her total running time was slower than average, indicating potential for improvement in this area. Helen appears to have a hybrid profile with a slight tilt towards strength exercises, as demonstrated by her faster splits in the strength segments compared to the running segments. Her pacing in the first four running segments suggests she may have started off too fast, as the running times slowed down in the latter half of the race.

Segments to Improve:

• Running: Despite a strong start, Helen's running performance decreased as the race progressed. She should consider incorporating interval training into her routine to increase her running endurance. This could involve alternating between high-intensity and low-intensity running periods. Fartlek training, which combines continuous and interval training, may also be beneficial.
• Wall Balls: This was Helen's lowest-performing strength segment. To improve, she could focus on her form, ensuring she's using her hips and legs to drive the ball upwards rather than relying solely on her upper body. Incorporating exercises into her training that build lower-body strength and power, such as squats and lunges, could also be beneficial.
• Burpees Broad Jump: Helen's performance in this segment was slower than average. To improve, she could focus on explosive strength training, particularly plyometric exercises. These might include box jumps, jump squats, and burpees without the broad jump to build stamina and power.
• Sandbag Lunges: This segment was slightly slower than average. Including more lunge variations in her training, with and without weight, could help improve her performance in this area.
• Sled Push: Helen's sled push time was slower than average. To improve, she could incorporate more lower body and core strength exercises into her training routine. This might include weighted squats, deadlifts, and core strengthening exercises.

Race Strategies:

To optimize her race performance, Helen could consider implementing the following strategies:

• Pacing: It's crucial for Helen to maintain a steady pace throughout the race. Starting off too fast can lead to premature fatigue, impacting her performance in the later stages. She might consider starting at a comfortable pace and gradually increasing her speed throughout the race.
• Transition: Helen could work on reducing her transition times between exercises. Practicing quick transitions in training could help improve her overall time.
• Strength Training: Given her strength in the strength segments, Helen might consider focusing more on her strength training, particularly exercises that mimic the movements in the race. This could help improve her time in these segments and balance out her performance.
• Running Training: As running is a significant part of the race, Helen should consider incorporating more running-focused training into her routine. This could involve longer runs to build endurance, as well as speed training to improve her pace.