Savvidis Candice Hyrox Result

Overall Performance

Candice Savvidis delivered a strong performance at the 2024 Melbourne Hyrox event, achieving an overall rank of 72 out of 1801 athletes and ranking 14th in her age group (30-34). This places her in the top 3% overall, showcasing her competitive edge. Her total running time of 00:40:27 was 00:07 faster than the average, indicating a notable strength in running. However, her Roxzone time was slower than average, suggesting a potential area of improvement in transitions. The pacing across the race suggests that she started at a moderate pace but slowed down significantly in the latter running segments, indicating a need for better pacing strategy. Overall, Candice demonstrates a hybrid profile with a slight inclination towards running over strength.

Segments to Improve

• Roxzone (00:54 slower than average):

  Improving transition times can significantly reduce overall race time. Focus on developing agility and quick transitions between exercises. Training Strategies:

  • Incorporate agility drills such as ladder drills and cone drills to enhance quick footwork.
  • Practice transition-specific drills, simulating race conditions to enhance speed and efficiency.
  • Include circuit training with minimal rest to condition for faster transitions.
• Sandbag Lunges (00:19 slower than average):

  Improving lower body strength and endurance will help in this segment. Training Strategies:

  • Perform sandbag or weighted lunges focusing on form and increasing the weight progressively.
  • Include plyometric exercises like box jumps to build explosive strength.
  • Strengthen core stability with exercises like planks and Russian twists to support lunge stability.
• Sled Pull (00:09 slower than average):

  Enhancing pulling strength and technique is crucial. Training Strategies:

  • Incorporate sled pulls and drags into training, focusing on increasing resistance over time.
  • Use rowing exercises and variations to build upper body pulling strength.
  • Practice grip strength exercises, such as farmer's walks and dead hangs, to improve handling of the sled.
• Farmers Carry (00:10 slower than average):

  Focus on grip strength and core stability to improve this segment. Training Strategies:

  • Perform farmers carries with heavier weights to build grip and core strength.
  • Include forearm and grip-specific exercises such as wrist curls and grippers.
  • Enhance overall core stability with exercises like side planks and Turkish get-ups.

Race Strategies

• Start with Consistent Pacing: Avoid beginning the race too fast, which can lead to fatigue in later segments. Aim for a steady pace that can be maintained throughout the race.
• Efficient Transitions: Focus on minimizing time spent in the Roxzone through practice and mental preparation, ensuring faster transitions between exercises.
• Compromised Running Training: Incorporate running sessions immediately after high-intensity strength workouts to simulate race conditions and improve compromised running ability.
• Mindful Recovery: Utilize active recovery techniques in training and ensure adequate recovery time between intense sessions to prevent burnout.