Velsigne Hannalise Hyrox Result

Overall Performance

Hannalise Velsigne delivered a commendable performance at the 2024 Brisbane Hyrox Race, securing an overall rank of 71, placing her in the top 33% of competitors. Her race timing of 01:44:05 was reflective of her strong capabilities, particularly in strength-based activities. Her pacing strategy, however, reveals a need for more balanced energy distribution; she started fast in the initial segments but gradually slowed down, especially noticeable in the latter running segments. Her total running time was 4:07 slower than the average, indicating a need for enhanced running endurance. Overall, Hannalise demonstrates a strong hybrid profile, with a notable edge in strength but requires improvement in running efficiency.

Segments to Improve

• Running Performance:

  Hannalise's total running time was significantly slower than average, and her later running segments showed a marked decrease in speed. To improve, she should focus on endurance training and pacing strategies. Incorporate interval training, such as 400m repeats with decreasing rest intervals, to build stamina and speed. Additionally, tempo runs at a sustained pace can help improve her endurance over longer distances.

• Sandbag Lunges:

  With a time of 08:51, Hannalise was 2:40 slower than average. To enhance performance in this segment, focus on improving lower body strength and endurance. Include exercises such as barbell lunges, Bulgarian split squats, and step-ups in her training routine. Additionally, practicing lunges with a sandbag to simulate race conditions can be beneficial.

• Wall Balls:

  While only slightly slower than average, further improving wall ball efficiency can enhance her overall performance. Focus on technique, such as maintaining a consistent breathing pattern and optimizing squat depth. Incorporate high-rep wall ball sessions into her training to build muscular endurance and precision under fatigue.

• Burpees Broad Jump:

  To improve in this segment, focus on explosive power and agility. Incorporate plyometric exercises such as box jumps, burpee variations, and lateral jumps into her routine. Additionally, practicing burpees with a focus on minimizing transition time can help maintain speed.

Race Strategies

• Improved Pacing: Start at a more moderate pace to conserve energy for the latter half of the race. Implement a negative split strategy, aiming to run the second half of the race faster than the first.
• Compromised Running Training: Practice running immediately after completing strength exercises to mimic race conditions and improve transition efficiency. This can help in maintaining running speed even when fatigued.
• Transition Efficiency: Though her roxzone time was faster than average, continuing to streamline transitions can save valuable seconds. Practice quick transitions between exercises in training to develop a smooth and efficient routine.