Buchanan Zoe Performance Analysis

Overall Performance

Zoe Buchanan demonstrated a commendable performance in the 2024 Dublin HYROX event. She ranked at the top 12% among all athletes and was in the top 13% of her age category, which speaks highly of her fitness and competitive levels.

Her total running time was slightly slower than the average, suggesting a need for an increased focus on running training. Her fastest running lap time was impressive, indicating good speed capabilities. However, her pacing needs adjustment as she started significantly faster than average in her first running segment. This high-speed start could have led to fatigue, contributing to slower times in the subsequent running segments.

While Zoe appears to have a hybrid profile, excelling in both strength and running, her strength in running seems to slightly edge out her strength performance. This is an area she might want to focus on to become a more balanced competitor in future events.

Segments to Improve

Based on the split times, Zoe could benefit from improving her performance in the following areas:

• Run Total: Although Zoe is a strong runner, she finished 2:32 slower than the average. Incorporating more long-distance endurance runs, high-intensity interval training (HIIT), and hill sprints into her routine could help improve her overall running time.
• Sled Pull: Zoe's sled pull was 1:38 slower than the average. She could benefit from specific strength training exercises that target the muscles used in sled pulls, such as deadlifts, kettlebell swings, and cable pull-throughs.
• Wall Balls: Her wall balls segment was 1:29 slower than average. To improve in this area, Zoe could incorporate more plyometric exercises like jump squats, medicine ball throws, and burpees into her routine. Practicing the wall ball exercise itself will also be beneficial for improving her form and efficiency.
• Sled Push: This segment was performed 35 seconds slower than average. To improve her sled push, Zoe should focus on strength training for her quads, glutes, and core. Squats, lunges, and core strength exercises such as planks and Russian twists could be beneficial.
• Burpees Broad Jump: Zoe performed this segment 21 seconds slower than average. She could improve her performance by incorporating more plyometric exercises and practicing the burpees broad jump movement specifically to improve her form and efficiency.

Race Strategies

Going forward, Zoe should consider implementing the following strategies for a better race performance:

• Pacing: Zoe should focus on maintaining a more consistent pace throughout the race, especially in the initial running segments. Starting too fast can lead to premature fatigue and slower times in later segments.
• Transition: Zoe should aim to reduce her transition times between exercises, as this can significantly improve her overall time. This could be achieved by rehearsing transitions during training to make them as smooth and efficient as possible.
• Endurance: Considering the total running time, an increased focus on endurance training could help Zoe maintain a steady pace throughout the race and finish stronger.
• Strength Training: Incorporating more targeted strength training exercises can help improve performance in the strength-based segments of the race.