Overall Performance
Steph Keyes performed well in the HYROX race in London, finishing in the top 20% of all athletes and the top 19% in her age group. Her overall time of 01:35:13 was solid, but there are specific areas where she can make improvements to boost her performance.
Based on the splits analysis, Steph's total running time of 00:49:27 was 01:49 slower than the average. This suggests that she should focus on improving her overall fitness and transition time in order to decrease the time spent in the roxzone.
Additionally, Steph's total running time was slower than average, indicating that she may need to focus more on her running training. This could include incorporating more running-specific workouts and drills into her training routine.
Segments to Improve
1. Run Total: Steph lost significant time in this segment. To improve, she should work on increasing her endurance and speed through interval training. Incorporating high-intensity interval runs, tempo runs, and hill sprints into her training routine can help improve her overall running performance.
2. Burpees Broad Jump: Steph was 00:38 slower than average in this segment. To improve, she should focus on building strength and power in her legs and core. Exercises such as squat jumps, box jumps, and plyometric push-ups can help improve her explosive power and speed in this particular exercise.
3. Rowing: Steph was 00:34 slower than average in this segment. To improve, she should focus on her rowing technique and build endurance in her upper body. Incorporating rowing intervals and exercises that target the muscles used in rowing, such as bent-over rows and lat pulldowns, can help improve her rowing performance.
4. Running 8, Running 5, Running 6, Running 7, Running 4: Steph was consistently slower than average in these running segments. To improve her running performance, she should incorporate a variety of running workouts into her training routine, including long runs, speed intervals, and tempo runs. Additionally, focusing on strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve her overall running performance.
Strategies
During the race, Steph should focus on maintaining a steady pace throughout each segment. It's important for her to avoid starting too fast and burning out early. By pacing herself appropriately, she can ensure that she has enough energy and endurance to perform well in each segment.
Additionally, Steph should prioritize her transitions in the roxzone. By practicing efficient and quick transitions between exercises, she can minimize the time spent in the roxzone and ultimately improve her overall race time.
Overall, Steph Keyes has shown promise in the HYROX race in London. By implementing the suggested training strategies and race strategies, she can further improve her performance and continue to excel in future races.