Sullivan Kelly Hyrox Result

Overall Performance:

Kelly Sullivan showcased an impressive performance in the 2024 Chicago Navy Pier, finishing with an overall rank of 30 out of 282 athletes (top 10%). Her performance in her age group (35-39) was also noteworthy, securing 6th position out of 53 athletes (top 11%).

Delving into her performance, Kelly demonstrated a strong aptitude for running, with a total running time of 36:12, which is 2:08 faster than the average. She started off with a brisk pace in Running 1 where she was a whole minute faster than the average, placing her in the top 2 percentile. Her best running lap time was recorded at 4:17.

From a pacing perspective, Kelly maintained a faster than average pace in most of the running segments. This indicates that she has a strong runner profile, and her training should thus focus on maintaining this strength while improving other areas.

Segments to Improve:

• Sandbag Lunges: This was the segment where Kelly performed the worst, taking 1:46 longer than the average. It's important to focus on improving strength and endurance for this exercise. Incorporate lunges with weight, preferably sandbags, in the routine to increase strength and stability. Additionally, functional movements like squat thrusts and kettlebell swings can aid in developing lower body strength and endurance.
• Wall Balls: Kelly was slower than the average by 34 seconds in this segment. To improve on wall balls, Kelly should focus on her throwing and squatting technique. Incorporating exercises like thrusters and medicine ball cleans can help in building strength and endurance for this exercise.
• Roxzone: Kelly took 38 seconds more than average in this segment. To improve this time, Kelly should work on her transition speed and overall fitness. Transition drills and high-intensity interval training (HIIT) workouts can help improve speed and endurance, respectively.
• Sled Push: Kelly was slower than the average by 9 seconds in this segment. Incorporating strength training exercises that focus on lower body strength, like squats and lunges, can assist in improving sled push performance.
• Burpees Broad Jump: Kelly was only 3 seconds faster than the average in this segment. To improve, she should focus on plyometric exercises like box jumps and burpees to increase explosive strength and power.

Race Strategies:

During the race, Kelly should aim to maintain her strong running pace while conserving energy for strength-based exercises. She should focus on her transition times between exercises, ensuring she moves swiftly but without compromising on rest. It's also crucial to manage her pacing in the initial stages of the race to prevent early exhaustion. Furthermore, focusing on proper form during strength exercises can not only improve performance but also prevent potential injuries.