Hobbs Gemma Hyrox Result

Overall Performance:

Gemma Hobbs, competing in the HYROX PRO category in the 35-39 age group, delivered a commendable performance in the 2024 Manchester event. Ranking 15th overall and 4th in her age group, she has showcased her ability to compete at a high level. While her total running time was slightly slower than average, she still managed to display a strong proficiency in the running segments of the race, especially in the first run where she was significantly faster than the average. This suggests that she may have started the race more quickly than is optimal for her overall pacing strategy. In the strength segments, she stood out in the sled push and sled pull, finishing faster than average and ranking in the top 20 percentile. Her ability to maintain a faster-than-average time in the roxzone suggests strong overall fitness and efficient transitions between exercise zones. Based on these observations, Gemma seems to have a hybrid profile, with adequate proficiency in both running and strength components.

Segments to Improve:

• Run Total: Gemma's overall running time needs improvement. To increase her running speed, she could incorporate interval training into her routine. This involves alternating between high and low-intensity running which can help improve speed and cardiovascular fitness. Hill runs can also be beneficial for building strength and endurance.
• Sandbag Lunges: This segment was significantly slower than average. To improve in this area, Gemma might want to focus on strengthening her lower body and core. Exercises like squats, deadlifts, and planks could be beneficial. She should also practice the specific movement of sandbag lunges to improve her form and efficiency.
• Farmers Carry: Another slower than average segment for Gemma. This exercise requires strong grip strength and core stability. Incorporating grip strengthening exercises, such as wrist curls and pinch grips, along with core exercises like Russian twists and bird dogs, could help improve her performance in this segment.
• Burpees Broad Jump: Gemma was slightly slower than average in this segment. She could work on improving her explosive strength and cardiovascular fitness to enhance her performance. Plyometric exercises like box jumps and burpee variations, as well as high-intensity interval training (HIIT) routines, would be beneficial.

Race Strategies:

Considering her performance and the areas identified for improvement, Gemma might find it beneficial to start the race at a slightly slower pace to conserve energy for the later segments. This could help improve her overall running time. Additionally, focusing on efficient transitions between exercise zones can help maintain a faster roxzone time. Practicing these transitions during training could help make them more automatic and less energy-consuming during the race. Finally, focusing on her form during strength segments, particularly the sandbag lunges and farmers carry, could also help improve her performance.