Crompton Emily Hyrox Result

Overall Performance:

Emily Crompton's performance at the 2024 Birmingham HYROX race demonstrates a strong running profile. This is evident as she maintained a Total Running Time that was 04:54 faster than average. Her pace was notably consistent, particularly during the middle segments where she maintained a faster than average time. This suggests a well-managed energy output throughout the race.

However, there were certain segments where she lost time. This was most notable in the strength-based exercises such as the Sled Push, Sled Pull, and Ski Erg stations, where she was slower than average. The Wall Balls and Burpees Broad Jump segments also proved challenging, contributing to a slower Roxzone time. In light of these findings, it's clear that the main areas for improvement lie in the strength exercises and transitions between stations.

Segments to Improve:

• Wall Balls: A slower than average time here suggests a need for improved strength and endurance. Incorporate exercises such as kettlebell swings, thrusters, and goblet squats to enhance lower body strength and muscular endurance. Practising the wall ball exercise with variations can also help improve technique and performance.
• Burpees Broad Jump: This segment requires both cardiovascular endurance and lower body power. Incorporating plyometric exercises like box jumps, broad jumps, and burpees into the training routine can help improve performance in this area. Also, consider practising burpees broad jump as a stand-alone exercise to improve technique and efficiency.
• Sled Push & Sled Pull: These segments demand lower body strength and power. Weighted leg exercises such as squats, lunges, and deadlifts can help improve performance. Additionally, practising sled pushes and pulls with varying weights can enhance form and technique.
• Ski Erg & Rowing: These exercises require upper body strength, particularly in the back and shoulders. Incorporate exercises such as pull-ups, bent-over rows, and lat pulldowns. Regularly using the Ski Erg and rowing machine as part of training can also help improve technique and efficiency.

Race Strategies:

For future races, Emily could benefit from a few strategies:

• Pace Management: While her running segments were strong, careful management of pace can also benefit performance in the strength-based exercises. A slightly slower but more controlled pace during the running segments may conserve energy for the strength segments.
• Transition Efficiency: The Roxzone time was slower than average, indicating possible inefficiencies in transition. Practising transitions during training can help reduce rest time and improve overall performance.
• Strength Training: Given that the strength exercises were a significant area for improvement, a focus on strength training in the lead up to future races would be beneficial. This includes both targeted exercises and practising the specific race segments.