Tomkins Shelley Hyrox Result

Overall Performance

Shelley Tomkins performed well in the 2023 Manchester Hyrox race, finishing with an overall rank of 197, which places her in the top 21% of 928 athletes. In her age group (30-34), she ranked 47th, placing her in the top 25% of 186 athletes. Her overall time was 01:44:23, and her total running time was 00:49:59, which is 01:56 faster than the average.

Shelley's best running lap was 00:05:51, indicating her potential for strong running performance. However, there are areas where she can improve, as highlighted by the splits analysis.

Segments to Improve

1. Burpees Broad Jump: Shelley spent 00:09:36 on this segment, which is 02:20 slower than average. To improve her performance in this segment, it is recommended that she focuses on increasing her explosive power and endurance. Exercises such as squat jumps, box jumps, and burpees can help improve her power and speed. Additionally, incorporating specific training for broad jumps, such as practicing broad jumps with weighted resistance, can help enhance her performance in this segment.

2. Wall Balls: Shelley took 00:07:14 for the Wall Balls segment, which is 01:33 slower than average. To improve her performance in this segment, she should focus on increasing her upper body and core strength. Exercises such as medicine ball slams, overhead presses, and planks can help strengthen the muscles used in wall balls. Additionally, practicing wall balls with a heavier medicine ball can help build the necessary strength and endurance for this segment.

3. Running 1: Shelley's time for Running 1 was 00:06:51, which is 01:27 slower than average. To improve her running performance, she should focus on increasing her cardiovascular endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve her overall running pace. Additionally, including strength training exercises that target the muscles used in running, such as lunges and squats, can help improve her running efficiency.

4. Sandbag Lunges: Shelley completed the Sandbag Lunges segment in 00:06:45, which is 01:00 slower than average. To improve her performance in this segment, she should focus on increasing her lower body strength and stability. Exercises such as weighted lunges, squats, and step-ups can help build the necessary strength for sandbag lunges. Additionally, incorporating balance and stability exercises, such as single-leg deadlifts or Bulgarian split squats, can help improve her stability during lunges.

5. Best Lap: Shelley's best lap time was 00:05:51, indicating her potential for strong running performance. To further enhance her running performance, she should focus on maintaining a consistent pace throughout the race. Incorporating tempo runs, where she runs at a challenging but sustainable pace, can help improve her endurance and pacing skills.

6. Ski Erg: Shelley completed the Ski Erg segment in 00:05:48, which is 00:24 slower than average. To improve her performance in this segment, she should focus on improving her upper body and core strength, as well as developing a more efficient technique on the Ski Erg machine. Exercises such as rowing, pull-ups, and planks can help strengthen the necessary muscles for the Ski Erg. Additionally, practicing proper technique, such as maintaining a consistent rhythm and engaging the core, can help improve her efficiency on the machine.

Strategies

- Pacing: Shelley should focus on maintaining a consistent pace throughout the race, especially during the running segments. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted time. By practicing pacing strategies during training runs and workouts, she can develop a better sense of her optimal pace for each segment.
- Transitions: To improve her overall race time, Shelley should work on minimizing the time spent in the Roxzone (transition zones). This can be achieved by improving her overall fitness and conditioning, as well as practicing quick and efficient transitions between exercises. Incorporating interval training and circuit training into her workouts can help improve her overall fitness and transition speed.
- Strength Training: As Shelley's running performance is already strong, she should focus on incorporating more strength training exercises into her routine. This will help improve her overall strength and power, which can enhance her performance in the strength-focused segments of the race.
- Endurance Training: To further improve her overall race performance, Shelley should incorporate endurance training into her routine. This can include longer distance runs, as well as interval training to improve her cardiovascular endurance and stamina.
- Practice Specific Segments: Shelley should dedicate specific training sessions to practice the segments where she performed below average. By focusing on these segments and incorporating specific exercises and drills tailored to improve performance in those areas, she can target her weaknesses and turn them into strengths.