Graham Sonya Hyrox Result

Overall Performance

Sonya Graham delivered a commendable performance in the 2024 Brisbane Hyrox race. Finishing in the top 29% overall and top 27% in her age group, Sonya showcased a strong running capability with a total running time of 00:47:19, which was 02:02 faster than the average. This indicates that Sonya has a runner profile and should focus more on strengthening exercises to balance her performance. The initial running segments (Running 1 to Running 4) suggest a consistent pace with no indication of starting too fast or too slow. Her transition times in the Roxzone were efficient, indicating good race management. However, strength-oriented segments like Sandbag Lunges and Wall Balls indicated room for improvement.

Segments to Improve

• Sandbag Lunges (02:28 slower than average)
  • Technique Improvement: Focus on maintaining an upright posture and engaging the core. This will help in balancing and reducing fatigue.
  • Exercises: Incorporate weighted lunges, Bulgarian split squats, and glute bridges to build lower body strength.
  • Training Routine: Add a twice-weekly session focusing on lower body strength, with 3 sets of 12 reps for each exercise.
• Burpees Broad Jump (01:23 slower than average)
  • Technique Improvement: Work on smooth transitions from the floor to the jump to conserve energy.
  • Exercises: Perform burpee box jumps and broad jumps to improve explosiveness and transition efficiency.
  • Training Routine: Include interval training with high-intensity burpee sets followed by a short rest period, repeated for 20 minutes.
• Wall Balls (01:28 slower than average)
  • Technique Improvement: Focus on the squat depth and timing between the catch and throw.
  • Exercises: Wall ball drills with varying weights, along with front squats to increase power and endurance.
  • Training Routine: Implement a circuit with alternating wall ball throws and squats for 5 rounds, with 10 reps each.
• Sled Pull (00:24 slower than average)
  • Technique Improvement: Work on pulling technique, emphasizing a strong grip and core engagement.
  • Exercises: Include rope pulls and resistance band pulls in the routine to increase upper body and grip strength.
  • Training Routine: Twice a week, practice sled pulls with increasing weights, aiming for 3 sets of 30 meters.

Race Strategies

• Transition Efficiency: Practice transition drills to minimize time spent in the Roxzone. Simulate race conditions to improve agility and speed in moving between exercises.
• Pacing Strategy: Maintain a steady pace in running segments and avoid overexertion early in the race. Use the initial running performance as a baseline for pacing.
• Compromised Running: Incorporate compromised running scenarios in training, where running is performed immediately after strength exercises. This will help adapt to the fatigue experienced during transitions in the race.