Page Lynn Hyrox Result

Overall Performance

Lynn Page demonstrated a commendable performance in the 2024 Melbourne Hyrox race, ranking within the top 35% of all athletes and top 28% in her age group. Notably, she excelled in strength-based exercises such as the Sled Push, Sled Pull, Rowing, and Wall Balls, where she ranked in the top 10%. Her ski erg performance was also outstanding. However, her total running time was 9:06 slower than the average, suggesting a need for improvement in endurance running. Her running segments indicate she started somewhat slower than average, as seen in the initial running laps, which could imply a conservative pacing strategy. Overall, Lynn's profile leans more towards strength, with a need to enhance her running capabilities for a more balanced hybrid performance.

Segments to Improve

• Total Running Time:

  Lynn's running segments consistently trailed behind the average, highlighting the need for targeted running training. She should incorporate interval training to improve speed and endurance. Consider the following exercises:

  • Interval Training: Perform intervals of 400m at a pace faster than her race pace, followed by a rest period of 1-2 minutes. Repeat 6-8 times.
  • Fartlek Runs: Integrate unstructured speed work during long runs, alternating between fast and slow paces.
  • Tempo Runs: Run at a comfortably hard pace for 20-30 minutes to build lactate threshold.
• Burpees Broad Jump:

  This segment was slower than average, suggesting room for enhancement in explosive strength and endurance. Focus on improving form and efficiency:

  • Plyometric Exercises: Include box jumps and squat jumps to enhance explosive power.
  • Core Strengthening: Exercises such as planks and Russian twists to maintain stability during jumps.
  • Burpee Drills: Practice burpees with a focus on quick transitions and minimizing rest between reps.
• Roxzone:

  Improving transition efficiency is crucial. Lynn could benefit from practicing transitions between exercises to reduce time spent in the roxzone:

  • Transition Drills: Simulate race conditions by setting up stations and practicing quick transitions with minimal rest.
  • Cross-training: Engage in high-intensity circuit training to enhance overall fitness and endurance.
• Sandbag Lunges:

  Enhance lower body strength and endurance through focused exercises:

  • Weighted Lunges: Incorporate sandbag or dumbbell lunges into training to build strength.
  • Single-leg Deadlifts: Improve balance and leg strength with unilateral exercises.

Race Strategies

• Pacing Strategy: Consider starting the race with a slightly faster pace to match averages, especially in the initial running segments, to avoid playing catch-up later.
• Energy Management: Develop a race plan that strategically allocates energy to both running and strength segments, ensuring not to exhaust reserves early in the race.
• Transition Efficiency: Practice mental cues and visual markers to quickly and efficiently transition between zones, minimizing downtime in the roxzone.