ForgieStott Karen Hyrox Result

Overall Performance:

Karen ForgieStott had an impressive performance in the 2024 Birmingham HYROX event, finishing in the top 23% of all athletes and in her age group. Her overall time was 01:42:30, with a total running time of 00:50:50, which was 01:29 faster than the average. This indicates that she has a strong runner profile, demonstrating both speed and endurance. However, her performance in the roxzone was slower than average, suggesting she took more time for transition or rest. In terms of pacing, Karen started slower in the first running segment but gradually picked up speed, maintaining a faster than average pace in the subsequent running segments. This suggests a well-executed negative split strategy, where she started at a manageable pace and gradually increased her speed throughout the race.

Segments to Improve:

• Burpees Broad Jump: Karen’s performance was significantly slower in this segment. Working on her explosive power and agility could help improve her performance. Plyometric exercises, like box jumps and power skips, can be incorporated into her training routine. Additionally, practicing the burpees broad jump movement itself, focusing on the transition between the burpee and the jump, could help her become more efficient and faster in this segment.
• Wall Balls: This segment was also a challenge, indicating a need for strength improvement. Strengthening the lower body and core can help improve wall ball performance. Squats, lunges and core exercises like planks and Russian twists can be beneficial. Also, practicing the wall ball movement with a focus on form—particularly the squat and throw—can improve efficiency and speed.
• Roxzone: Improvement in this area suggests a need for better transition and recovery strategies. Incorporating high-intensity interval training (HIIT) into her routine can help improve her overall fitness, allowing her to recover more quickly between exercise zones. Practicing transitions between different movements can also help reduce roxzone time.
• Total Running Time: Although Karen has a strong running profile, there is still room for improvement. Incorporating speed work, such as interval training and tempo runs, into her training routine can help improve her running speed. Additionally, hill repeats can help build strength and endurance, contributing to a faster overall running time.

Race Strategies:

Moving forward, Karen should consider implementing the following strategies to improve her performance:

• Pacing: Continue with the negative split strategy, ensuring she is not starting too fast and exhausting herself early in the race. She should aim for a steady increase in pace throughout the race.
• Strength Training: Prioritize strength training for the burpees broad jump and wall balls segments. Increasing her power and strength can help improve her speed and efficiency in these segments.
• Transition Training: Practice transitions between different movements to reduce time spent in the roxzone. This includes both physical transitions and mental preparation for the upcoming segment.
• Recovery: Implement active recovery strategies during the race, such as focused breathing and dynamic stretching, to help maintain energy levels throughout the race.