StringerCalvert Genevieve Hyrox Result

Overall Performance

Genevieve StringerCalvert showcased a commendable performance in the 2024 Manchester HYROX, finishing in the top 22% among 1910 athletes and within the top 28% of her age group. Her overall time was 01:40:05. A notable strength was her ability in the strength-based exercises, where she consistently outperformed the average times, particularly in the Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Sandbag Lunges, and Wall Balls. This indicates a strong strength base and excellent efficiency in these exercises. However, her total running time was 04:42 slower than average, suggesting that while she has a strong strength profile, her running endurance and speed require improvement for a more balanced performance. Her pacing started slower than average and did not pick up to cover the initial deficit, indicating a potential area for pacing strategy refinement.

Segments to Improve

• Total Running Time: Genevieve's running segments consistently lagged behind the average, indicating a need for enhanced running endurance and speed. Training should include interval training sessions to improve VO2 max, such as 400m repeats at a faster pace than her current average with equal rest periods, and long, slow distance runs to enhance aerobic capacity. Incorporating hill sprints and tempo runs will also help improve running economy and lactate threshold.
• Farmers Carry: Despite strong performance in other strength exercises, Farmers Carry was slower. To improve, focus on grip strength through exercises like dead hangs and farmer's walk with incrementally heavier weights. Additionally, incorporate core strengthening exercises like planks and deadlifts to improve overall stability during the carry.
• Roxzone: A slightly slower Roxzone time suggests a need for faster transitions and possibly better recovery between exercises. Practice quick transitions in training by setting up mock transition zones. Improve recovery by integrating active recovery and mobility work into training sessions.

Race Strategies

• Pacing: Given the tendency to start slow, Genevieve should experiment with starting at a slightly faster pace than feels comfortable, without overexerting early on. Use interval training sessions to become more familiar with different paces and their impact on her performance over time.
• Strength Segments as Recovery: Given her strength in the exercise segments, these can be viewed as opportunities to recover while still maintaining a quick pace. Focusing on efficient movement and breathing techniques during these segments can help conserve energy for running.
• Transitions: Practice transitions between running and exercises to reduce Roxzone time. This can include specific drills where she moves quickly from running to an exercise, mimicking race conditions as closely as possible.
• Running Focus: Given that total running time is an area for improvement, placing a greater emphasis on running in her training plan is essential. This includes not only increasing mileage but also incorporating specific running workouts aimed at improving speed, endurance, and efficiency.

By focusing on these key areas of improvement through targeted training strategies and race strategies, Genevieve can enhance her overall performance in future HYROX races, potentially achieving a more balanced profile between running and strength exercises.