Mckenna Pauline Hyrox Result

Overall Performance:

Pauline Mckenna ranked in the top 11% in both her age group (40-44) and overall amongst 2696 athletes, demonstrating her strong competitive ability. She has a great overall running performance, finishing her total running time 44 seconds faster than average. This indicates that Pauline has a strong runner profile.

Her performance in the first four running segments indicates a quick start, particularly in Running 1 where she was 01:45 faster than the average. However, a gradual slowdown can be seen from Running 2 to Running 7, suggesting that she may have started the race too fast. The last running segment shows a significant recovery with a time 01:29 faster than average, which is also her best running lap.

She also performed well in the roxzone, finishing 01:52 faster than average, indicating effective transitions and resting periods. This is a great testament to her overall fitness level.

Segments to Improve:

• Wall Balls: This exercise was quite challenging for Pauline as she was 02:55 slower than average. Her percentile rank was also the lowest in this segment. To improve, she can include wall ball drills in her training routine, focusing on the speed and efficiency of her throws. She should also work on her squat technique and power to reduce fatigue.
• Burpees Broad Jump: Another area where improvement is needed is the Burpees Broad Jump, where she was 01:04 slower than average. This can be improved by practicing burpees and broad jumps separately, then combining them once she is comfortable with both movements. The focus should be on explosive strength and cardio endurance.
• Running: Despite her overall good performance in running, she did slow down in the later segments, which indicates that she could benefit from endurance training. Interval running could be beneficial, alternating between high-intensity and low-intensity periods. This could help her maintain a steady pace throughout all running segments.
• Sled Pull: She was slightly faster than average in the Sled Pull, but this is still an area that could be improved. She can incorporate more strength training into her routine, particularly focusing on her posterior chain muscles (hamstrings, glutes, and back) which are crucial for this movement.

Race Strategies:

Pauline should work on maintaining a steady pace throughout the race. Starting too fast in the early running segments may have led to slower times in the middle segments. She should focus on conserving energy early on to maintain consistent performance throughout all segments.

She should also consider planning her transitions and rest periods strategically to avoid unnecessary time loss. Practicing transitions between different exercises during training can help improve her efficiency on the race day.

Lastly, incorporating more strength work in her training, especially exercises related to her weaker segments like wall balls, burpees broad jump, and sled pull, can help her improve her overall ranking.