Byrd Mae Hyrox Result

Overall Performance

Mae Byrd delivered a commendable performance in the 2024 Singapore Hyrox event, ranking 140th overall, which places her in the top 12% of the competition. In her age group (40-44), she ranked 14th, demonstrating her prowess among peers. Her overall time of 01:39:11 reflects a strong performance, although her total running time was 4 minutes and 14 seconds slower than the average. This suggests a potential area for improvement in running endurance and speed, especially as her running splits showed a trend of progressively slowing down, indicating a possible fast start that affected her stamina in later stages. Her strengths lie in strength-based exercises, evidenced by her performance in the Burpees Broad Jump, Sled Push, and Sled Pull.

Segments to Improve

• Total Running Time: Mae's total running time was notably slower than average, suggesting a need to improve her running endurance and pacing strategy. Training Strategy: Incorporate tempo runs and interval training into her routine to enhance speed and endurance. Include long runs to build stamina and practice negative splits to learn to pace better.
• Rowing: With a time 43 seconds slower than average, focusing on rowing technique and power output could yield significant improvements. Training Strategy: Focus on improving rowing efficiency with drills such as the "Catch to Finish" technique, emphasizing leg drive and consistent pacing. Consider circuit training with rowing intervals to simulate race conditions.
• Farmers Carry: This segment was 31 seconds slower than average, indicating an opportunity to enhance grip strength and carrying efficiency. Training Strategy: Implement grip strengthening exercises like farmer walks with varying weights and distances. Incorporate exercises like deadlifts and kettlebell swings to boost overall strength.
• Roxzone: Despite being 41 seconds faster than average, optimizing transitions could further shave off time. Training Strategy: Practice transition drills focusing on quick recovery and efficient movement between zones. Include exercises to improve cardiovascular fitness, allowing faster recovery during transitions.

Race Strategies

• Controlled Start: Begin the race at a consistent, sustainable pace to conserve energy for later stages. This can prevent fatigue and maintain more consistent running times.
• Efficient Transitions: Focus on minimizing transition times by preparing mentally for the next exercise while finishing the current one. This can be achieved by practicing transitions in training sessions.
• Compromised Running Drills: Practice running immediately after strength exercises to simulate race conditions and improve running performance post-fatigue. This will help in maintaining a steady pace even after intense physical exertion.
• Hydration and Nutrition: Implement a hydration and nutrition strategy to ensure energy levels remain consistent throughout the race. This includes pre-race fueling and during-race hydration techniques.