Yeo Shel Performance Analysis

Overall Performance:

Shel Yeo has demonstrated an impressive performance in the 2024 Dublin Hyrox race, finishing in the top 18% out of 2696 athletes. This puts her in the top 21% of her age group (40-44). Notably, her total running time of 00:46:26 was faster than the average by 01:50, indicating a strength in running. Furthermore, she maintained a strong pace, particularly at the start and end of the race, with her best running lap being 00:04:39.

It is evident that Shel's running skills are her strong point, while strength exercises posed more of a challenge. There is a consistent pattern of below-average performance in strength-focused segments such as the Sled Push, Sled Pull, and Farmers Carry. This suggests that she may benefit from a more balanced training approach, incorporating more strength training into her routine.

Segments to Improve:

• Wall Balls: This segment was her weakest, with a time that was 03:33 slower than average. She can improve this by incorporating more explosive strength training into her routine. For instance, kettlebell swings and thrusters can help improve her power and endurance for this segment. Form is crucial for Wall Balls, so ensuring she maintains a strong squat form and uses her hips to drive the movement will also assist in reducing her time.
• Sled Pull and Sled Push: Shel's times in these segments were slower than average by 00:33 and 00:15 respectively. To enhance her performance in these areas, she may benefit from more targeted strength training focused on her lower body and core. Exercises such as deadlifts, squats, and lunges can help build the necessary strength. Practicing the specific movements of pushing and pulling a weighted sled will also be beneficial.
• Sandbag Lunges: Shel's time was 00:52 slower than average in this segment. To improve, she should incorporate more lunges and weighted lunges into her workouts. This will not only help her build strength but also improve her balance and stability, which are crucial for this segment.
• Farmers Carry: Shel was 00:07 slower than average in this segment. To improve her performance, she could focus on enhancing her grip strength and overall endurance. Deadlifts, wrist curls, and even simply practicing the Farmer's Carry with increasing weights can be beneficial.

Race Strategies:

Shel showed excellent pacing in the running segments, particularly at the start and end of the race. She should continue this strategy, ensuring she does not expend all her energy too soon. With her strength in running, she could potentially make up time lost in strength segments during the running portions.

Shel should also work on her transitions, as her Roxzone time was 02:20 faster than the average, indicating she spent less time resting or transitioning between exercises. While this can be beneficial for overall time, it's crucial to ensure she is not sacrificing form or safety to move faster between segments.

Given her exceptional running performance, Shel can utilize this strength by pushing herself a little harder in the running segments, especially when she knows a strength-focused segment is coming up. This can help her to gain some time and buffer for the more challenging parts of the race.

Lastly, focusing on correct form during the strength exercises can help reduce fatigue and prevent injury, thus improving her overall race performance.