Beresford Samantha Hyrox Result

Overall Performance:

Samantha Beresford delivered a commendable performance in the 2024 Incheon Hyrox race, securing an overall rank of 27 out of 344 athletes, placing her in the top 7%. Within her age group (40-44), she achieved an impressive 4th place, showcasing her competitive edge. Samantha's overall time was 01:28:05, demonstrating strong endurance and capability across various segments. However, her total running time of 00:49:34 was 03:27 slower than the average, indicating room for improvement in running efficiency. Despite this, her exceptional strength performance, particularly in the Sled Push and Sled Pull segments, highlights her proficiency in power-based activities. Samantha's pacing indicates that she started slightly fast in Running 1, but generally, her running segments were slower than average, suggesting she might have a stronger strength profile. Her performance points towards a hybrid athlete with a leaning towards strength.

Segments to Improve:

• Total Running Time: Samantha's running was consistently slower than average, suggesting she should focus on improving her running efficiency and speed. Training Strategies:
  • Interval Training: Incorporate interval runs with varied paces to enhance speed and endurance. For example, 5x800 meters at a pace faster than her current 5K pace, with 2-minute rest intervals.
  • Tempo Runs: Perform weekly tempo runs to improve lactate threshold, such as 20-minute runs at a comfortably hard pace.
  • Compromised Running Drills: Simulate race conditions by running immediately after strength exercises to adapt to transitioning from strength to running.
• Wall Balls: This segment was 23 seconds slower than average. Training Strategies:
  • Wall Ball Technique: Focus on using legs more effectively to save arm fatigue. Incorporate wall ball drills with varying weights to improve muscle memory and efficiency.
  • Leg Strengthening: Add squats, lunges, and plyometric exercises to build leg power and endurance.
• Burpees Broad Jump: This was 11 seconds slower than average. Training Strategies:
  • Burpee Efficiency: Work on technique to ensure smooth, quick transitions between positions, focusing on minimizing downtime.
  • Plyometric Drills: Include box jumps and broad jumps in training to enhance explosive power.
• Roxzone: Samantha's transition time was slightly slower than average. Training Strategies:
  • Transition Practice: Regularly practice quick transitions between exercises and running to enhance fluidity.
  • Overall Fitness: Improve general conditioning with circuit training to reduce rest time needed during transitions.
• Ski Erg: Slightly slower than average, with room for improvement. Training Strategies:
  • Technique Refinement: Focus on efficient stroke technique and rhythm. Schedule sessions with a coach to analyze form.
  • Upper Body Conditioning: Strengthen shoulders and back with exercises like pull-ups and bent-over rows.

Race Strategies:

• Pacing Strategy: Aim for a more consistent pace throughout the running segments to avoid early fatigue. Consider starting at a slightly slower pace and maintaining it throughout the race.
• Energy Management: Prioritize energy conservation during strength segments where she excels, allowing more energy to be allocated to running segments.
• Transition Optimization: Focus on minimizing transition times with efficient movement and preparation for the next segment.
• Mental Focus: Develop a mental strategy to stay focused and calm during longer or more challenging segments.

By addressing these areas and incorporating the suggested training strategies, Samantha can enhance her overall performance and potentially secure an even higher ranking in future races.