Armstrong Abi Hyrox Result

Overall Performance:

Abi Armstrong showed an impressive performance in the 2024 Chicago Navy Pier HYROX event. Her overall rank of 286 places her in the top 20% of all 1404 athletes. Particularly noteworthy is her speed in the Ski Erg, Sled Push, Rowing, and Farmers Carry segments, where she finished faster than average, showing her strength in these areas. However, her Total Running Time was 00:45 slower than average, suggesting a potential area for improvement. Abi started the race strongly, with her first two running segments faster than average, but her pace decreased over time, with all subsequent running segments slower than average. This suggests that she may have started the race too fast and struggled to maintain this pace, indicating an area to focus on in terms of pacing strategy.

Segments to Improve:

• Total Running Time: As a primary area for improvement, Abi should focus on improving her overall running endurance. Interval training may help in this, alternating between high-intensity and low-intensity running. This can improve cardiovascular fitness and increase speed over time.
• Roxzone: The Roxzone is another area where Abi lost time. It appears she spent longer resting or transitioning between exercises. Working on improving overall fitness and transition speed can help reduce this time. High-intensity interval training (HIIT) can be particularly effective in improving general fitness levels, while practicing transitions can help reduce time spent in the Roxzone.
• Burpees Broad Jump: Abi's time in this segment was slower than average, suggesting a need to improve power and agility. Plyometric exercises, like box jumps or power skips, can help improve explosive strength. Furthermore, practicing the movement of the burpee broad jump specifically can help improve technique and speed in this segment.
• Wall Balls: This segment requires both strength and endurance. Strength training, particularly focusing on the muscles used in this exercise (legs, core, and shoulders), can improve performance. Additionally, incorporating wall balls into a circuit training routine can improve endurance in this exercise.
• Sandbag Lunges: While her performance in this segment was only slightly slower than average, there is still room for improvement. Strength training focusing on the legs and core, as well as practicing the specific movement with a weighted bag, can help improve performance in this segment.

Race Strategies:

During the race, Abi should aim to start at a sustainable pace. This can help ensure that she has the energy to maintain speed throughout the entire race. Practicing pacing during training can help with this. Abi should also focus on efficient transitions between exercises to decrease Roxzone time. This can be practiced during training, transitioning quickly between different exercises in a circuit. It could also be beneficial to focus on form during the strength exercises. Proper form can increase efficiency and speed in these exercises. This can be practiced during training, possibly with the help of a coach to provide feedback and corrections. Finally, a well-structured warm-up before the race can help prepare her muscles for the upcoming effort and potentially improve performance.