Thomas Susan Hyrox Result

Overall Performance:

Susan Thomas demonstrated a commendable performance in the 2024 Manchester HYROX race. Finishing in the top 15% of 1488 athletes and in the top 17% of her age group, her overall rank and age group rank were 230 and 54, respectively. Her overall time was 01:44:21, with a total running time of 00:54:48, which was 02:01 slower than the average. This suggests a tendency towards a strength-focused profile rather than a running profile.

Interestingly, Susan started the race strongly, completing the first running segment 01:06 faster than average. However, her pace seems to have gradually slowed down in the later running segments, indicating that she might have started too fast. This is a common issue that can be addressed with suitable pacing strategies.

Segments to Improve:

• Running Total: As Susan's total running time was slower than average, she needs to focus on enhancing her running endurance and speed. Including interval training in her routine will help improve her cardiovascular fitness and running speed. Workouts such as sprint intervals, hill sprints, and fartlek runs can be particularly beneficial. Additionally, incorporating strength training exercises like squats, lunges, and calf raises will help improve her lower body strength for better running performance.
• Wall Balls: Wall balls were a significant area of improvement for Susan, as her time was 02:21 slower than average. This exercise requires lower body strength and good squatting technique. Therefore, she should focus on exercises such as squats, deadlifts and kettlebell swings. Practicing wall balls with varying weight balls can also improve her performance in this segment.
• Burpees Broad Jump: Susan was 00:58 slower than average in this segment. To improve, she can incorporate plyometric exercises like box jumps and burpees in her routine to increase her explosive power. Also, focusing on the technique of the broad jump can bring significant improvements.
• Sandbag Lunges: With a time 00:36 slower than average, Susan needs to focus on improving her lower body strength and balance. Lunges, step-ups, and single-leg squats can enhance her performance in this segment. Practicing lunges with a sandbag can also help her get used to the weight and improve her balance.

Race Strategies:

Implementing effective race strategies can significantly improve Susan's performance. She should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to premature fatigue, so she should aim to start at a comfortable pace and gradually increase if possible. Additionally, she should practice the transition between running and strength segments to reduce her rest time and improve her Roxzone time. Finally, incorporating a proper warm-up before the race and a cool-down post-race can help prevent injuries and improve recovery.