Follows Emma Hyrox Result

Overall Performance:

Emma Follows showcased an impressive performance in the 2024 Birmingham Hyrox race. Ranking 378 out of 4107 athletes, she placed in the top 9%. Emma was particularly strong in her age group of 35-39, where she ranked 83rd, placing her in the top 10% of her peers.

Emma's total running time was 00:42:27, which was 02:04 faster than the average running time. This indicates that she has a runner's profile and excels in running segments. She started her race a little slower than average in the Running 1 segment but quickly picked up the pace in the subsequent segments.

Segments to Improve:

Despite her strong performance in running, there are a few areas where Emma could improve:

• Wall Balls: With a time of 00:07:33, Emma was 03:18 slower than the average. To improve in this area, Emma could incorporate more functional strength training into her routine, specifically focusing on the muscles used in wall ball exercises. Squats, thrusters, and medicine ball throws can help build the necessary strength and endurance. She should also work on her form to ensure she's efficiently using her energy.
• Burpees Broad Jump: Emma was 00:29 slower than the average in this segment. To enhance her performance, she should work on her explosive strength and plyometric training. Exercises like box jumps, squat jumps, and burpees can help improve her power. She should also focus on her burpee form to ensure she's maximizing her jump distance and efficiency.
• Roxzone: Emma was 00:08 slower than the average in the Roxzone segment. This suggests that she may have rested more or took more time to transition. To improve, Emma should focus on her overall fitness and work on reducing her transition time. High-intensity interval training (HIIT) can help improve her stamina and speed, which will be beneficial for transitioning between segments.
• Sandbag Lunges: Emma was 00:09 slower than average. To improve, she should incorporate more strength training specifically targeting the muscles used in lunges into her routine. Weighted lunges, squats, and deadlifts can help build the necessary strength. She should also ensure she's using the correct form when performing lunges to prevent injury and maximize efficiency.

Race Strategies:

Going forward, Emma should consider the following strategies to improve her performance:

• Emma should aim to start her race at a steady pace and increase her speed in the later stages. This strategy, also known as negative splits, can help her conserve energy for the more demanding segments of the race.
• Given her strength in running, Emma should focus on maintaining her running speed while working on improving her strength segments. She could benefit from incorporating more strength training into her routine, specifically focusing on the exercises similar to those in the race.
• Transition times are crucial in races like Hyrox. Emma should work on her endurance and speed to minimize her rest and transition times. She could practice transitioning between different exercises in her training to become more efficient.
• Emma should also focus on her exercise form to ensure she's using her energy efficiently. Proper form can also reduce the risk of injury, which can help her maintain a consistent training schedule.