Symons Sienna Hyrox Result

Overall Performance

Sienna Symons delivered a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank of 151 out of 1801 athletes, placing her in the top 8%, and ranking 23rd in her age group. While her overall time was impressive at 01:21:24, her total running time of 00:44:50 was 02:25 slower than the average. This suggests a need to balance her strengths and weaknesses, as she demonstrated a strong capability in strength exercises, notably excelling in the Sled Push (2nd percentile) and Farmers Carry (4th percentile). Her pacing strategy appears to have started slightly too fast, with her first few running segments being faster than average, but she struggled in the middle segments, indicating fatigue. Sienna exhibits a hybrid profile, showing strength in both running and strength exercises, but needs to focus on maintaining a consistent running pace throughout the race.

Segments to Improve

• Sled Pull: Sienna was 01:13 slower than the average in this segment, ranking in the 92nd percentile. To improve, she should focus on upper body and core strength exercises like pull-ups, deadlifts, and plank variations. Practicing with heavier sled pulls during training can also help build endurance and strength for this segment.
• Running 3 and Running 4: These were notably slower than average with significant time losses. To enhance her performance in compromised running scenarios (post strength exercises), Sienna should incorporate interval training and tempo runs. Specific drills like hill sprints and fartlek training can improve her running endurance and speed.
• Burpees Broad Jump: Being slightly slower than average, focusing on explosive power and agility can help. Plyometric exercises such as box jumps and frog jumps can increase her explosive strength. Practicing burpees with a focus on technique can also enhance efficiency.
• Roxzone: Although faster than average, further improvement can be achieved by refining transition techniques. Drills like practicing quick transitions between different exercises can reduce time spent in this zone. Enhancing cardiovascular fitness through high-intensity interval training (HIIT) can aid in quicker recoveries between zones.

Race Strategies

• Pacing Strategy: To avoid early fatigue, Sienna should aim for a steady running pace throughout the race. Implementing a negative split strategy, where the second half of the race is run faster than the first, can help manage energy levels effectively.
• Efficient Transitions: Working on minimizing downtime in the roxzone by practicing seamless transitions can save valuable time. Techniques like pre-planning the transition sequence and maintaining focus can be beneficial.
• Strength-Endurance Balance: Maintaining a balance between strength and endurance training in her regimen will help Sienna improve overall performance. Incorporating circuit training that combines both elements can enhance her ability to sustain effort throughout the race.
• Race Simulation: Regularly simulating race conditions during training, including transitions and compromised running, can better prepare Sienna for the actual event.