Milne Bridie Hyrox Result

Overall Performance

Bridie Milne delivered a commendable performance in the 2024 Sydney HYROX race, finishing in the top 28% overall and in the top 26% within her age group. Her total running time was notably faster than average, indicating a strong running profile. However, segments such as Running 2 and Running 7 showed significant time losses, suggesting potential pacing issues. Bridie's exceptional speed in the initial running segments suggests she may have started too quickly, which impacted her endurance in later stages.

Segments to Improve

• Sled Pull: Bridie was notably slower in the Sled Pull segment. To enhance performance here, she should focus on building upper body and core strength. Incorporate exercises such as bent-over rows, deadlifts, and lat pull-downs. Practice the sled pull technique, focusing on maintaining a low, steady posture to optimize leverage and efficiency.
• Running 2 and Running 7: These segments showed considerable time losses. Bridie should practice compromised running, combining high-intensity interval training (HIIT) with strength exercises to simulate race conditions. Incorporate drills like sprint intervals followed by bodyweight exercises to improve recovery speed and endurance.
• Wall Balls: Bridie's performance in Wall Balls can be improved by focusing on explosive leg power and coordination. Add plyometric exercises, such as box jumps and medicine ball slams, to her routine. Work on maintaining consistent form, focusing on the squat depth and ball release point.
• Sandbag Lunges: To enhance her performance in Sandbag Lunges, Bridie should concentrate on lower body strength and balance. Include exercises like weighted lunges, Bulgarian split squats, and single-leg deadlifts. Practice lunges with a weighted vest to mimic race conditions.
• Sled Push: Bridie's sled push time suggests a need for improved leg strength and technique. Incorporate heavy sled pushes and prowler drills in her training. Focus on explosive starts and maintaining a low, steady push to optimize force application.

Race Strategies

• Better Pacing: Bridie should aim for a more consistent pace throughout the race. This includes starting at a sustainable speed to conserve energy for later segments. Implementing negative split strategies, where the second half of the race is faster than the first, could be beneficial.
• Efficient Transitions: Work on minimizing transition times by practicing quick recovery techniques and efficient movement between stations. This can be achieved through transition drills that simulate race conditions.
• Focus on Breathing: Proper breathing techniques can enhance endurance and recovery. Bridie should practice deep, rhythmic breathing during training sessions to improve oxygen intake and reduce fatigue.
• Adapt to Race Conditions: Incorporate varied environmental conditions in training, such as different terrains and temperatures, to better prepare for race day unpredictabilities.