Rigg Lucy Hyrox Result

Overall Performance

Lucy Rigg delivered an impressive performance at the 2024 Milan Hyrox event, securing an overall rank of 22 out of 2043 athletes. This places her in the top 1% overall and 7th in her age group (30-34), again in the top 1%. Her overall time was 01:12:45, with a standout total running time of 00:35:29, which was 02:42 faster than the average. This demonstrates her strong running capability, with a particularly fast final lap of 00:03:38, indicating significant strength in endurance and speed. Lucy's pacing was well-managed, as evidenced by her progressively faster running splits from Running 2 through Running 8. She appears to have a runner's profile and may benefit from additional focus on strength training to balance her performance.

Segments to Improve

• Wall Balls: Lucy's time here was 02:09 slower than average. To improve:
  • Form Correction: Focus on maintaining an upright posture and using the legs for power rather than the arms.
  • Exercises: Incorporate wall ball drills with varying weights, ensuring proper squat depth and explosive upward movement.
  • Drills: Perform timed sets of wall balls to build endurance and efficiency under fatigue.
• Roxzone: Lucy's transition times were 00:39 slower than average. To improve:
  • Technique: Practice quick transitions and minimize rest between zones during training sessions.
  • Drills: Simulate race conditions in training, focusing on moving swiftly between exercises.
  • Endurance Training: Incorporate circuit training to enhance overall fitness and recovery speed.
• Burpees Broad Jump: Lucy was 00:37 slower than average in this segment. To improve:
  • Form Correction: Focus on powerful jumps and efficient transitions between movements.
  • Exercises: Practice burpee variations and plyometric exercises to increase explosive power.
  • Drills: Include sets of burpees with broad jumps, aiming to reduce time per repetition.
• Sled Push: Performance here was 00:22 slower than average. To improve:
  • Technique: Work on maintaining a low body position to maximize power transfer to the sled.
  • Exercises: Incorporate heavy sled pushes and resistance training to build lower body strength.
  • Drills: Use interval training with sled pushes to improve power and anaerobic capacity.
• Sandbag Lunges: Lucy was 00:13 slower than average. To improve:
  • Form Correction: Ensure proper posture and core engagement to maintain balance.
  • Exercises: Integrate sandbag training with various weights to build strength and stability.
  • Drills: Perform lunges with sandbags over different distances to enhance endurance.

Race Strategies

• Pacing: Maintain a consistent pace throughout the race, leveraging her strong running ability to gain time during running segments.
• Transition Efficiency: Practice swift transitions between exercise zones to reduce Roxzone time and minimize rests.
• Compromised Running: Incorporate compromised running scenarios in training, such as running after high-intensity exercises, to simulate race conditions and improve recovery.
• Strength Focus: Continue to build strength in targeted exercises to balance her running prowess with enhanced strength capabilities.