Mackinlay Elizabeth Hyrox Result

Overall Performance

Elizabeth Mackinlay had a strong performance in the 2019 Miami Hyrox race, finishing with an overall rank of 28 out of 96 athletes, placing her in the top 29% of competitors. In her age group (30-34), she ranked 7th out of 21 athletes, placing her in the top 33%. Her overall time was 02:05:37, with a total running time of 01:00:12, which was 01:17 faster than the average for her finish time. This indicates that she performed well in the running segments of the race.

Segments to Improve

1. Roxzone: Elizabeth spent 00:13:06 in the Roxzone, which was 03:02 slower than the average. To improve in this segment, she should focus on improving her overall fitness and reducing her transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help increase her fitness and reduce time spent in the Roxzone.

2. Wall Balls: Elizabeth spent 00:09:38 on the Wall Balls segment, which was 02:06 slower than the average. To improve in this segment, she should focus on strengthening her lower body and improving her form. Exercises such as squats, lunges, and wall sits can help build the necessary leg strength for this segment. Additionally, practicing proper form and technique, including proper hip and knee alignment, can help improve her efficiency in completing the Wall Balls.

3. Farmers Carry: Elizabeth spent 00:04:10 on the Farmers Carry segment, which was 01:09 slower than the average. To improve in this segment, she should focus on improving her grip strength and overall endurance. Exercises such as farmer's carries, deadlifts, and pull-ups can help strengthen her grip. Additionally, incorporating cardio exercises such as running or rowing can improve her endurance for this segment.

4. Burpees Broad Jump: Elizabeth spent 00:10:11 on the Burpees Broad Jump segment, which was 00:30 slower than the average. To improve in this segment, she should focus on improving her explosive power and agility. Exercises such as squat jumps, box jumps, and agility ladder drills can help improve her explosive power and agility. Additionally, practicing proper form and technique for the burpee, including maintaining a strong core and explosive jump, can help improve her efficiency in completing this segment.

5. Ski Erg: Elizabeth spent 00:06:08 on the Ski Erg segment, which was 00:27 slower than the average. To improve in this segment, she should focus on improving her upper body and core strength. Exercises such as rowing, push-ups, and planks can help strengthen her upper body and core. Additionally, practicing proper form and technique on the Ski Erg, including maintaining a strong and efficient pull, can help improve her performance in this segment.

6. Running 7: Elizabeth spent 00:08:17 on the Running 7 segment, which was 00:20 slower than the average. To improve her running performance, she should focus on increasing her overall speed and endurance. Incorporating interval training, tempo runs, and hill sprints can help improve her speed and endurance. Additionally, working on her running form and technique, including maintaining an upright posture and efficient stride, can help improve her efficiency and speed in this segment.

7. Running 8: Elizabeth spent 00:09:44 on the Running 8 segment, which was 00:20 slower than the average. To improve her running performance in this segment, she should continue to focus on increasing her overall speed and endurance through interval training, tempo runs, and hill sprints. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve her leg strength and power, enhancing her running performance.

8. Rowing: Elizabeth spent 00:06:30 on the Rowing segment, which was 00:19 slower than the average. To improve in this segment, she should focus on improving her overall cardiovascular endurance and rowing technique. Incorporating exercises such as cycling, swimming, or stair climbing can help improve her cardiovascular endurance. Additionally, practicing proper rowing technique, including maintaining a strong core and efficient rowing stroke, can help improve her performance in this segment.

Strategies

- Elizabeth should focus on pacing herself throughout the race to avoid burning out too early. She performed well in the running segments, indicating that her running profile is strong. However, she should be cautious not to neglect her strength training, as evidenced by the slower times in segments such as Wall Balls and Farmers Carry.
- During the race, Elizabeth should aim to maintain a steady and consistent pace, especially in the running segments. Pushing too hard early on can lead to fatigue later in the race. By pacing herself, she can maintain a strong overall performance.
- Elizabeth should also focus on efficient transitions between segments to minimize time spent in the Roxzone. Practicing quick and smooth transitions during training can help her improve her overall race time.
- Incorporating specific training sessions that target the areas for improvement mentioned above can help Elizabeth enhance her performance in those segments. She should prioritize these training sessions and gradually increase the intensity and volume over time.

Overall, Elizabeth Mackinlay had a strong performance in the 2019 Miami Hyrox race. By focusing on improving her overall fitness, reducing transition times, and implementing specific training strategies for the identified areas of improvement, she can further enhance her performance and continue to excel in future races.