Hammond Chloe Hyrox Result

Overall Performance

Chloe Hammond demonstrated an impressive performance at the 2024 Birmingham Hyrox event, finishing in the top 8% of all participants and the top 5% in her age group. Her total running time was noteworthy, being 06:35 faster than the average time. This suggests that her running capabilities are a key strength and a contributing factor to her overall ranking. However, her roxzone time was slower than average, indicating that she took longer for transitions and rest periods. This suggests a need for improved overall fitness and transition speed. Observing her initial segments from running 1 to running 4, it appears that Chloe started slightly slower than average but quickly picked up pace, especially in running segments 2, 3 and 4. This indicates good pacing strategy and the potential to start a bit faster in the initial stages to gain a competitive edge.

Segments to Improve

• Chloe's performance in the Wall Balls segment was significantly slower than average. To improve, she should incorporate more functional training exercises into her routine, focusing on strengthening her lower body and core muscles. Squats, lunges, and kettlebell swings could be beneficial.
• Efficiency can also be improved by correcting form and technique. She should ensure she is using her hips, not just her arms, to generate force, and aim to catch the ball at the top of its arc to save time.

• Chloe's Sled Push and Pull times were both slower than average. These exercises require total body strength, so a comprehensive strength training program would be beneficial. Deadlifts, squats, and farmer's walks could help to improve Chloe's performance in these areas.
• She should also focus on improving her form and technique for these exercises, ensuring she is driving through her heels and maintaining a flat back.

• Chloe's Roxzone time was slower than average, suggesting she needs to improve her overall fitness and transition speed. High-intensity interval training (HIIT) can be effective for increasing cardiovascular fitness and reducing rest times.
• Practicing transitions between exercises can also help to decrease her Roxzone time. This could involve setting up a mock Roxzone at her training facility and running through the transitions multiple times to become more efficient.

Race Strategies

Chloe should consider starting the race at a slightly faster pace, as her current strategy of starting slower and picking up pace might be limiting her initial momentum. She should also work on maintaining a steady pace throughout the race to conserve energy for the more demanding strength-based segments. Focusing on efficient transitions between exercises can help reduce her Roxzone time and improve her overall time. Finally, Chloe should continue to leverage her strength in running to gain competitive advantage, while working on improving her performance in the strength-based segments through targeted training strategies.