Campbell Kim Hyrox Result

Overall Performance:

Kim Campbell delivered a strong performance at the 2024 Dublin Hyrox event, with an overall rank of 897, putting her in the top 33% of all athletes competing. Particularly impressive was her total running time of 00:57:13, which was 06:52 faster than the average. This suggests a strong running profile, which is a key strength. She also performed exceptionally well in the Roxzone segment, completing it 04:14 faster than the average, showcasing excellent fitness levels and efficient transition times. Nonetheless, there was a noticeable decline in performance in strength-focused exercises such as the Wall Balls, Sled Push, and Burpees Broad Jump, indicating areas that require attention and improvement.

Segments to Improve:

• To improve performance in Wall Balls, Kim should incorporate more strength training focused on the lower body and core. Exercises such as squats, lunges, and deadlifts can help boost the power and endurance needed for this segment.
• Practicing the Wall Ball drill itself will also help. Focus on form, ensuring a full squat is achieved with each rep and that the ball is thrown accurately and consistently at the target.

• The Sled Push is a tough, full-body exercise. To improve, Kim could include more strength training in her routine, with a focus on her legs and core. Exercises like squats, lunges, and push-ups can be helpful.
• Training with the sled itself would be beneficial, starting with a comfortable weight and gradually increasing it as she gains strength. Kim could also incorporate high-intensity interval training (HIIT) to simulate the intensity of the event.

• Improving on the Burpees Broad Jump would require both cardiovascular and strength training. Kim should continue her running training for endurance and incorporate more plyometric exercises like box jumps, jump squats, and broad jumps to increase explosive power.
• Practicing burpees separately would also be beneficial, focusing on maintaining a good pace and efficient movement to conserve energy.

Race Strategies:

• Pacing: Considering the fast start in Running 1, Kim might benefit from a more conservative start to conserve energy for the later stages of the race. This can help prevent burnout and maintain a more consistent performance throughout the race.
• Strength Training: Given the identified areas of improvement, implementing a consistent strength training program would be beneficial. This should focus on compound movements to build overall strength and conditioning.
• Recovery and Transition: As the Roxzone time was well below average, Kim should continue to focus on efficient transitions and recovery techniques. This might include active recovery exercises and stretching in between segments.
• Practice Runs: Kim should consider doing full or partial practice runs of the race, including the strength exercises. This can help her understand how her body responds to the combined demands of running and strength exercises, and adjust her training plan accordingly.