Curran Charlotte Hyrox Result

Overall Performance

Charlotte Curran demonstrated an exceptional performance in the 2024 Manchester HYROX event, placing in the top 2% overall and top 4% in her age group. Her overall time was 01:19:12, which is an impressive achievement. However, her total running time was 00:41:26, which was 00:15 slower than the average. This indicates that Charlotte has a strength-dominant profile, excelling in strength-based exercises while having room for improvement in her running segments.

Looking at her pacing, Charlotte started the race strong, with her first running segment being 01:10 faster than average. However, as the race progressed, her running times began to slow. This suggests that she may have started the race too fast and could benefit from more strategic pacing in future races.

Segments to Improve

• Running: As the total running time was slower than average, this is a key area for Charlotte to focus on. Techniques to improve running speed could include interval training, tempo runs and hill sprints. These drills can help build running specific strength and increase aerobic capacity. Additionally, incorporating form drills such as high knees, butt kicks, and striders could help improve running economy and speed.
• Wall Balls: This segment was considerably slower than average. To improve performance in this area, Charlotte could incorporate more functional strength training, specifically targeting her lower body and core. Exercises such as squats, lunges, and deadlifts could be particularly beneficial. She could also practice the wall ball exercise itself, focusing on form and efficiency.
• Burpees Broad Jump: This segment was also slower than average. Plyometric exercises like box jumps, frog jumps, and plyo push-ups could help improve her explosive power. Practicing the burpees broad jump itself would also be beneficial, focusing on maintaining a steady rhythm and using the whole body to generate power.
• Sandbag Lunges: Charlotte's time in this segment was slower than average. To improve, she could focus on strengthening her lower body and improving her balance and stability. Exercises like weighted lunges, step-ups, and kettlebell swings could be beneficial. Additionally, practicing the movement with a sandbag could help her become more efficient in this exercise.

Race Strategies

In future races, Charlotte could benefit from pacing herself more strategically. Starting the race too fast can lead to early fatigue and slower times in later segments. She should aim to maintain a steady, sustainable pace throughout the entire race.

Additionally, focusing on efficient transitions between exercises could help improve Charlotte's roxzone time. This includes practicing quick and efficient equipment setup and breakdown, as well as mentally preparing for the next segment during the transition period.

Lastly, focusing on recovery and nutrition can play a significant role in race performance. Ensuring adequate hydration and nutrition before, during, and after the race can help maintain energy levels and aid in recovery. Charlotte should also incorporate rest days and recovery methods such as stretching and foam rolling into her training routine.