Overall Performance
Kelly Keating performed well in the 2023 Dublin HYROX race, finishing in the top 15% of all athletes and top 14% in her age group. Her overall time was 01:36:54, with a total running time of 00:56:05, which was 08:26 slower than the average. Kelly's best running lap was 00:03:52, indicating strong running capabilities.
Segments to Improve
Based on the splits analysis, the segments where Kelly lost the most time were Running 4, Running 5, Running 6, Running 3, Running 7, Running 8, Sandbag Lunges, Running 2, and Ski Erg. To improve performance in these segments, Kelly should focus on specific training strategies and techniques.
1. Running 4, Running 5, Running 6, Running 3, Running 7, and Running 8:
These running segments consistently showed slower times compared to the average. To improve running performance, Kelly should incorporate the following training strategies:
- Interval Training: Incorporate interval training sessions, alternating between high-intensity sprints and recovery periods, to improve speed and endurance.
- Hill Training: Incorporate hill repeats into training sessions to develop leg strength and improve running efficiency.
- Tempo Runs: Include tempo runs at a comfortably hard pace to enhance aerobic capacity and race-specific endurance.
- Plyometric Exercises: Incorporate plyometric exercises such as bounding and box jumps to improve power and running economy.
- Strength Training: Focus on lower body strength exercises like squats, lunges, and deadlifts to develop muscle strength and power, which will translate into improved running performance.
2. Sandbag Lunges:
Kelly's time for the Sandbag Lunges segment was 00:05:39, which was 00:21 slower than the average. To improve performance in this segment, she should consider the following strategies:
- Sandbag Training: Incorporate sandbag lunges into training sessions, gradually increasing the weight to build strength and endurance specific to this movement.
- Core Stability Exercises: Strengthening the core muscles through exercises like planks and Russian twists will improve stability and control during the lunges.
3. Running 2 and Ski Erg:
Kelly's times for Running 2 and Ski Erg were slower than the average. To improve performance in these segments, she should focus on the following strategies:
- Endurance Training: Incorporate longer distance runs and cardio workouts to improve overall endurance and stamina.
- Ski Erg Technique: Work on improving technique and efficiency on the Ski Erg through drills and practice. Focus on engaging the core and utilizing the legs and arms effectively.
Strategies
To improve overall performance during the race, Kelly should consider the following strategies:
- Pacing: Analyzing the splits, it is evident that Kelly started the race at a faster pace but gradually slowed down in the later segments. It is important to pace oneself consistently throughout the race to maintain energy levels and prevent burnout. Practice proper pacing during training sessions to develop a better sense of race pace.
- Transition Time: The Roxzone time was 00:04:55, which was 02:29 faster than the average. While this indicates efficient transition, Kelly can further improve by focusing on reducing transition time between exercises. Incorporate specific drills and practice transitioning quickly and efficiently during training sessions.
Overall, Kelly Keating performed well in the HYROX race, but there are areas for improvement. By implementing the suggested training strategies and techniques, focusing on pacing, and improving transition time, Kelly can enhance her overall performance and achieve better results in future races.