Feeney Hannah Hyrox Result

Overall Performance:

Firstly, congratulations to Hannah Feeney for a great performance in the 2024 Birmingham HYROX race. Hannah finished in the top 5% of 4107 athletes overall and the top 9% in her age group, which is a commendable achievement. Her overall time was 01:21:40, which indicates a high level of endurance and fitness.

Of particular note is Hannah's total running time of 00:40:56, which is 01:21 faster than average, demonstrating a strong proficiency in running. This, coupled with her best running lap time of 00:04:41, suggests that she has a runner profile. Moreover, her performance from running segments 1 to 4 shows a balanced start to the race, neither too fast nor too slow compared to the average.

While her running performance was strong, Hannah's performance in the Roxzone showed room for improvement, being 00:20 slower than the average. This could indicate a need for better transitioning between segments and overall fitness improvement.

Segments to Improve:

• Wall Balls: This segment showed the most potential for improvement, with Hannah's time being 01:49 slower than average. For improving performance in this area, Hannah could incorporate more functional strength training into her routine. Specific exercises such as Squat Throws using a medicine ball can help in improving strength and coordination required for Wall Balls. Also, focusing on the form and technique, like maintaining a proper squat stance and using the power from the hips to throw the ball, can result in better performance.
• Burpees Broad Jump: Hannah's time in this segment was 01:05 slower than average. To improve this, she could work on plyometric exercises like box jumps and broad jumps to improve explosive strength. Additionally, incorporating burpees with a broad jump in her regular workout routine would provide training that directly translates to this segment.
• Roxzone: With a time that was 00:20 slower than average, Hannah could work on improving her overall fitness and transition time. Specific drills to improve transition time, like practicing quick switches between exercises, can be beneficial. Also, a combination of strength and endurance workouts can help enhance overall fitness.
• Sandbag Lunges: Hannah's time was 00:10 slower than average in this segment. To improve, she could incorporate weighted lunges into her training program. It's also important to ensure proper form while performing lunges to prevent injuries and maximize results.

Race Strategies:

Hannah should consider the following strategies for better performance in future races:

• Hannah's strength lies in running, so maintaining a strong and steady pace in the running segments can help her gain time. However, she should avoid starting too fast to ensure she has enough energy for the latter half of the race.
• Given the need for improvement in the Roxzone, Hannah should aim to minimize rest time and transition swiftly between segments.
• For segments like Wall Balls and Burpees Broad Jump, where she currently lags, focusing on maintaining proper form can help improve efficiency and speed. Hannah might also consider doing these segments at a steady pace rather than trying to rush, to conserve energy for subsequent segments.