Quinlivan Eliza Hyrox Result

Overall Performance

Eliza Quinlivan delivered an impressive performance at the 2024 Brisbane Hyrox event, achieving an overall rank of 22 out of 1014 athletes, placing her in the top 2% overall and within her age group. Her overall time was 01:12:04. Despite her strong ranking, Eliza's total running time was 00:38:43, which was 00:28 slower than average, indicating potential room for improvement in her running performance. Her pacing analysis shows that she started quickly, with Running 1 being significantly faster than average, but gradually slowed down in subsequent running segments. This suggests a need to maintain consistent pacing throughout the race. Eliza's profile leans more towards strength, as she performed exceptionally well in strength-focused segments like the Sled Push and Rowing, while her running performance lagged slightly behind.

Segments to Improve

• Total Running Time

  With a total running time slower than average, Eliza can benefit from incorporating more running-focused workouts into her training. She should aim to enhance her aerobic capacity and endurance to maintain a steady pace throughout the race.

  • Training Strategies:
    • Interval Training: Incorporate intervals of varying distances and intensities to build speed and endurance. For example, 800m repeats at a pace slightly faster than her race pace, followed by recovery jogs.
    • Long Runs: Include weekly long runs to build endurance, focusing on maintaining a steady pace throughout.
    • Tempo Runs: Perform tempo runs at a comfortably hard pace to improve lactate threshold.
• Roxzone

  The time spent in the Roxzone was 00:23 slower than average, suggesting a need for improved transitions and overall fitness.

  • Training Strategies:
    • Transition Drills: Practice quick transitions between exercises, simulating race conditions to reduce downtime.
    • Functional Circuit Training: Include circuits that mimic the sequence and intensity of Hyrox events, focusing on quick transitions.
• Farmers Carry

  This segment was 00:22 slower than average, indicating a need to improve grip strength and technique.

  • Training Strategies:
    • Grip Strength Exercises: Incorporate exercises such as dead hangs, farmer's walks with varied weights, and grip crushers.
    • Core Stability Work: Focus on strengthening the core to maintain good posture and control during carries.
• Burpees Broad Jump

  Eliza was 00:09 slower than average in this segment, indicating room for improvement in explosive power and technique.

  • Training Strategies:
    • Plyometric Drills: Include box jumps, squat jumps, and burpee variations to enhance explosive strength.
    • Technique Refinement: Focus on efficient movement patterns to reduce time and energy expenditure.

Race Strategies

• Pacing Strategy: Start the race at a sustainable pace to avoid early fatigue. Implement negative split strategies where the second half is faster than the first to maintain consistency.
• Energy Management: Pay attention to energy expenditure during strength segments to conserve energy for running.
• Mental Preparation: Develop a strong mental game plan to stay focused and motivated throughout the race, especially during challenging segments.

By focusing on these specific areas of improvement and implementing the suggested training strategies, Eliza Quinlivan can enhance her performance in future Hyrox events, maintaining her competitive edge and achieving even greater success.