Anstee Allyson Hyrox Result

Overall Performance

Allyson Anstee had a commendable performance in the 2023 London HYROX race, finishing with an overall rank of 470 out of 1930 athletes, which places her in the top 24% of all participants. In her age group (45-49), she achieved a rank of 38 out of 176 athletes, placing her in the top 21%. Allyson's overall time was 01:39:44, and her total running time was 00:50:45, which was 01:37 slower than the average for her finish time. Her best running lap was completed in 00:05:43.

It is worth noting that Allyson performed well in several segments, including Running 2, Sled Push, Running 3, Sled Pull, Running 4, Burpees Broad Jump, Running 6, Sandbag Lunges, Running 7, Wall Balls, and Roxzone, where she outperformed the average times by various margins.

Segments to Improve

1. Running 5: Allyson's time for Running 5 was 00:09:21, which was 02:47 slower than the average. This segment presents a significant opportunity for improvement. To enhance her performance in this segment, Allyson should focus on her endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can improve her running speed and endurance. Additionally, incorporating hill training and tempo runs can help her build strength and endurance for longer distances.

2. Run Total: Allyson's total running time was 00:50:45, which was 01:37 slower than the average. To improve her overall running performance, Allyson should prioritize her running training. Increasing her weekly mileage gradually and incorporating regular long runs will help improve her endurance and stamina. Additionally, she can benefit from interval training, such as track workouts or timed intervals, to improve her speed and running efficiency.

3. Farmers Carry: Allyson's time for the Farmers Carry segment was 00:03:45, which was 01:10 slower than the average. To improve her performance in this segment, she should focus on building her grip strength and upper body strength. Exercises such as deadlifts, kettlebell swings, and farmer's walks can help improve her grip strength. Incorporating exercises that target the upper body, such as push-ups, rows, and shoulder presses, will also enhance her performance in this segment.

4. Rowing: Allyson's time for the Rowing segment was 00:06:22, which was 00:47 slower than the average. To improve her rowing performance, Allyson should focus on building her rowing technique and cardiovascular endurance. Incorporating regular rowing workouts into her training routine will help improve her rowing efficiency and overall cardiovascular fitness. She can also benefit from incorporating interval training on the rowing machine, alternating between high-intensity bursts and recovery periods.

5. Best Lap: Although Allyson had an impressive overall performance, her best lap time of 00:05:43 suggests that she could push herself harder during the race. To improve her pacing and overall performance, Allyson should focus on interval training and incorporating tempo runs into her training routine. This will help her develop a better sense of her race pace and improve her ability to maintain a consistent speed throughout the race.

6. Running 1: Allyson's time for Running 1 was 00:05:50, which was 00:34 slower than the average. To improve her performance in this segment, Allyson should focus on her running form and speed. Incorporating drills such as high knees, butt kicks, and strides into her warm-up routine can help improve her running efficiency and speed. Additionally, incorporating strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises, will enhance her running performance.

Strategies

- Pacing: Allyson should focus on maintaining a steady pace throughout the race. It is essential to avoid starting too fast and burning out early. By starting at a slightly conservative pace and gradually increasing the effort, she can maintain a consistent performance throughout the race.
- Transitions: Allyson should work on improving her transition times in the roxzone. By practicing quick and efficient transitions between exercises, she can save valuable time during the race.
- Hydration and Nutrition: Proper hydration and nutrition are crucial for optimal performance in endurance races like HYROX. Allyson should develop a race-day nutrition plan and practice it during her training. Ensuring she is well-hydrated and fueled before, during, and after the race will help maintain her energy levels and performance.
- Mental Preparation: Allyson should work on developing mental toughness and resilience. Endurance races can be physically and mentally challenging, so it is essential to have strategies in place to overcome mental hurdles and maintain focus and determination throughout the race. Techniques such as visualization, positive self-talk, and goal-setting can all contribute to improved mental performance.