Babic Vesna Hyrox Result

Overall Performance

Vesna Babic delivered an impressive performance in the 2024 Melbourne Hyrox race, ranking 180th overall out of 1801 athletes, placing in the top 9% overall and top 8% in her age group. Her overall time was 01:23:06, demonstrating strong competence in most segments, particularly excelling in the Ski Erg and Wall Balls, where she achieved top percentile ranks. Vesna's running performance, however, was slightly below average, as her total running time was 00:43:47, which is 00:23 slower than the average. This suggests that her profile leans towards a strength-based athlete, with opportunities to enhance her running efficiency. Vesna's initial pacing was slightly fast for the first few segments, but it appears she may have started to fatigue in the latter stages, as indicated by slower running times.

Segments to Improve

• Total Running Time: Vesna's running time was slower than average. To enhance this, focus on incorporating interval training sessions to improve speed and endurance. Consider the following drills:
  • Interval Sprints: 400m repeats at a pace faster than her race pace, with 1-2 minutes of rest between each sprint.
  • Tempo Runs: 20-30 minutes at a comfortably hard pace that is slightly faster than her average race pace.
  • Long Runs: Weekly long runs at a steady pace to build endurance.
• Roxzone: The transition time was slower than average, indicating potential inefficiencies. Practice quick transitions between exercises by setting up a mock race environment and timing transitions to improve speed and reduce rest periods.
• Burpees Broad Jump: Time was slower than average. Focus on improving explosive strength and conditioning through exercises like:
  • Plyometric Drills: Box jumps and burpee variations to enhance explosive power and agility.
  • Core Strengthening: Planks and Russian twists to improve stability during jumps.
• Sled Pull: Performance slightly below average; enhance pulling strength through:
  • Resistance Band Pulls: To simulate sled pull action and improve upper body strength.
  • Deadlifts: To build overall strength, focusing on form and increasing weight progressively.
• Sandbag Lunges: Improved leg strength and conditioning can be targeted with:
  • Lunges with Weights: To build leg strength and stability.
  • Step-Ups: On a bench or box to simulate lunge motion and enhance balance.

Race Strategies

• Start with a Consistent Pace: Begin the race at a manageable pace that can be sustained throughout, avoiding early fatigue.
• Efficient Transitions: Practice transitions to minimize time lost in the Roxzone. Consider rehearsing specific techniques for quick adjustments between different exercise stations.
• Maintain Focus: Keep mental focus during later stages of the race to avoid slowing down. Techniques such as visualization and positive self-talk can be beneficial.
• Hydration and Nutrition: Ensure proper hydration and energy intake leading up to and during the race to maintain performance levels and avoid fatigue.