Gallegos Ashby Evelyn Hyrox Result

Overall Performance:

Evelyn Gallegos Ashby demonstrated a commendable performance in the 2024 Köln Hyrox race, finishing in the top 73% of 423 athletes and ranking in the top 75% of her age group (35-39). Notably, Evelyn showed considerable strength in the sled push and burpees broad jump segments, outperforming the average times significantly. These results indicate a strong power and explosive strength, which are advantageous in such races. However, her total running time was marginally slower than average, suggesting a need for improvement in endurance or running efficiency. The pacing analysis indicates that Evelyn started slightly too slow in the initial running segment but managed to pick up pace in subsequent runs. Her profile suggests a balanced athlete but with a lean towards strength exercises over running endurance. The faster Roxzone time implies efficient transitions between exercises, a critical aspect of Hyrox races.

Segments to Improve:

• Sandbag Lunges: Evelyn's performance in the sandbag lunges was significantly slower than average, indicating a potential weakness in lower body strength or endurance. To improve, focus on exercises like weighted lunges, step-ups, and squats to build muscle endurance and strength. Incorporating plyometric exercises (e.g., jump squats) can also enhance explosive power, vital for faster lunges.
• Total Running Time: Given the total running time was slightly slower than average, emphasizing running efficiency and endurance is crucial. Interval training (e.g., 400m repeats at a faster pace than race pace with short rest intervals) and tempo runs should be incorporated into the training regimen to improve aerobic capacity and running economy.
• Sled Pull: The slower time in the sled pull segment suggests room for improvement in upper body strength and endurance. Incorporating more compound pulling exercises, such as deadlifts, rows, and pull-ups, can increase overall pulling strength. Specific sled pull training, focusing on stance and technique, can also directly translate to better race performance.
• Wall Balls: To improve efficiency in wall balls, focus on developing lower body strength through squats and thrusters, and practice wall ball shots for technique refinement. Emphasizing the hip drive and coordinating arm and leg movements can enhance performance.
• Farmers Carry: The slower time here suggests grip strength and core stability could be areas for improvement. Grip strengthening exercises, alongside core stabilization workouts (e.g., planks, farmer’s walks with incremental weight), can be beneficial.

Race Strategies:

• Start Strong: Given the slow start in the initial running segment, incorporating a strategic fast start to gain a better position early on could be beneficial, ensuring not to exceed lactate threshold prematurely.
• Pacing: Developing a pacing strategy that considers Evelyn’s strengths in strength-based segments and balances it with a steady, efficient pace in running segments can help conserve energy for the entire race.
• Transitions: Although Evelyn shows efficiency in transitions (Roxzone), continuous practice on quick and smooth transitions between exercises can further reduce time. Simulating race conditions in training, including exercise-to-run transitions, can be useful.
• Endurance Training: Given the slight underperformance in total running time, focusing on endurance training, particularly long, slow runs and tempo workouts, can improve aerobic capacity and running efficiency.
• Recovery: Implementing active recovery and mobility work into the training routine can aid in faster recovery between training sessions, allowing for more intense and focused workouts.

By addressing these areas of improvement with targeted training and strategic race planning, Evelyn has the potential to significantly enhance her performance in future Hyrox races.