Leonard Naomi Hyrox Result

Overall Performance

Congratulations Naomi Leonard on your performance in the 2024 Dublin Hyrox race. Standing at the top 7% of 2696 athletes, and top 13% in your age group is a commendable achievement. Your overall time of 01:24:05 is impressive, with an exceptional performance in the Roxzone, where you were 01:50 faster than average, placing you in the top 4 percentile rank!

In terms of your running, the total running time was 00:44:20, which was 00:37 slower than average. Notably, your best running lap was timed at 00:04:34. It seems that you started the race exceptionally strong, with Running 1 timed at 00:03:18, 01:31 faster than average and placing you in the 2 percentile rank. However, as the race progressed, it appears that your running speed decreased, with slower times recorded in the later sections. This suggests that you may have started the race too fast, which could have led to early exhaustion, affecting your performance in the later stages of the race.

Based on this analysis, it appears that your strength lies in your endurance and transition time, as evidenced by your Roxzone time. However, your running performance, particularly in the later stages, could be improved.

Segments to Improve

Let's delve deeper into the segments where there is room for improvement. In the Wall Balls segment, your time was 01:55 slower than average, placing you in the 97 percentile rank. Similarly, your performance in the Sandbag Lunges, Sled Push and Sled Pull segments were slower than average.

• Wall Balls: Incorporate more wall ball exercises into your training routine. Practice different weight and sizes of balls to build strength, stamina and coordination. The wall ball exercise is a full body movement that requires both strength and skill, so focus on improving your form, particularly your squat depth, explosive power and accuracy of your throws.
• Sandbag Lunges: Lunges with sandbags are a great way to improve leg strength and stability. To improve in this area, add more lunges into your workout routine, and gradually increase the weight of the sandbags as your strength improves. Be mindful of your form, ensuring your knees do not go over your toes as you lunge to avoid injury.
• Sled Push and Pull: Sled exercises are excellent for building strength and endurance. Include both light and heavy sled pushes and pulls in your training. For light sleds, focus on speed and explosiveness, while for heavy sleds, focus on slow, controlled movements to build strength.

Race Strategies

Here are some strategies to implement during your race for better performance:

• Pacing: Start the race at a comfortable pace that you can maintain throughout. Running too fast at the start can lead to early exhaustion, affecting your performance in the later stages. Practice pacing during your training runs, gradually increasing your speed as your endurance improves.
• Recovery: Focus on recovery during the race. Use the Roxzone time efficiently to rest and recover for the next segment. Include recovery techniques like deep breathing and stretching in your training routine to help you recover faster during the race.
• Fuel: Ensure you are well hydrated and fueled before and during the race. Include nutrition strategies in your training plan, such as experimenting with sports drinks, gels, and snacks to see what works best for you.

With these strategies and improvements in training, we believe you can further enhance your performance in the next Hyrox race. Keep up the great work!