Alderson Amelia Hyrox Result

Overall Performance:

Amelia Alderson put forward an impressive performance in the 2024 Manchester Hyrox race. This young athlete from the UK, ranking in the top 14% of all participants and the top 23% of her age group, demonstrated significant potential. Amelia's overall time was 01:39:32, which is a great achievement considering the competition. She is particularly strong in running, with a total running time of 00:48:00, which is 02:59 faster than the average. Her best running lap was clocked at 00:05:57, indicating her potential in this area. Amelia started the race at an impressive pace, as indicated by her time in Running 1, which was 01:44 faster than the average. This places her in the top 2 percentile, an outstanding achievement.

Amelia's performance in the roxzone was also notable, where she was 02:00 faster than average, showing effective transitions and good overall fitness. This suggests a hybrid athletic profile, combining both running and strength-based activities.

Segments to Improve:

• Wall Balls: This was Amelia's weakest segment, as she was 04:12 slower than average. To improve in this area, Amelia could incorporate more functional strength training into her routine, focusing on squats and thrusts to improve lower body strength and power. Specific exercises could include wall ball shots and wall ball cleans, focusing on form and technique.
• Sled Pull: Amelia was 01:03 slower than average in this segment. She could focus on improving her overall strength and power, with an emphasis on her posterior chain muscles. Deadlifts, rows, and kettlebell swings could be beneficial exercises for this. Practicing sled pulls could also help improve her technique and efficiency in this area.
• Burpees Broad Jump: Amelia was 00:47 slower than average here. To improve, she could work on plyometric exercises for more explosive power and endurance. Drills that mimic the movement pattern of broad jumps could be helpful, including burpee broad jumps and box jumps.
• Sandbag Lunges: Amelia was 00:37 slower than average in this segment. Incorporating more lunges with weights into her training could help, along with other lower body strength exercises. Sandbag training, focusing on both speed and form, could be particularly beneficial.

Race Strategies:

Amelia should consider pacing herself more evenly throughout the race. While her initial speed in Running 1 was impressive, maintaining a steady pace could help conserve energy for later segments where she currently struggles. Specifically, she should focus on maintaining energy for strength-based segments such as Wall Balls and Sled Pulls.

Amelia should also work on her transition times, especially before and after strength-based segments. This could involve practicing moving swiftly from running to strength exercises and vice versa. This would allow her to save precious seconds and improve her overall time.

Finally, Amelia could benefit from a more targeted training routine that focuses on her weaker areas. This includes functional strength training, plyometrics, and specific exercises for the Wall Balls, Sled Pull, Burpees Broad Jump, and Sandbag Lunges segments.