Hilmer Anaïs Hyrox Result

Overall Performance:

Anaïs Hilmer demonstrated an impressive performance in the 2024 Paris HYROX race, securing a rank in the top 14% of all athletes and ending in the top 21% of her age group (16-24). However, the overall analysis shows that there are areas that need improvement.

Starting off strong with the initial running segment, Anaïs managed to finish 20 seconds faster than the average. Her strength-based segments, particularly Sled Push and Sled Pull, were performed exceedingly well, as she finished these significantly faster than the average. Her Roxzone time was also a minute faster than average, indicating impressive transition times and overall fitness. Despite these strengths, her total running time was slower than average by 2 minutes and 9 seconds, suggesting a need to focus more on her running endurance and speed.

Looking at her pacing, Anaïs started off faster than average but gradually slowed down during the race, especially in the later running segments. This suggests a need for better pacing strategies to maintain a steady effort throughout the race. Her performance profile appears to lean more towards strength-based exercises, as she performed exceptionally well in these segments compared to the running parts.

Segments to Improve:

Three areas have been identified where Anaïs can make significant improvements:

• Running: As Anaïs' total running time was significantly slower than average, she needs to focus more on this area. To improve her running endurance and speed, she could include more interval training in her routine, alternating between high-speed sprints and slower recovery periods. Long-distance running could also be beneficial to build endurance.
• Rowing: Anaïs' rowing time was slower than average. To improve, she could incorporate specific rowing drills into her training. These could include power strokes, where she focuses on pulling as hard as she can for a set number of strokes, and pyramid training, where she gradually increases and then decreases her stroke rate over time.
• Wall Balls: Anaïs struggled with the Wall Balls segment, finishing significantly slower than average. Practicing the movement with a focus on form could help improve her performance. She should ensure she is using her hips and legs to generate power, rather than just her arms. Squat and throw drills may also be beneficial.

Race Strategies:

In future races, Anaïs could benefit from implementing the following strategies:

• Pacing: Anaïs tends to start off faster and slow down as the race progresses. A better strategy might be to start off at a more moderate pace to conserve energy for the later segments of the race.
• Focus on Transitions: While Anaïs' transition times were faster than average, maintaining or improving this will help her overall race time. She should practice moving quickly and efficiently between different exercises in her training.
• Strength and Endurance Training: As Anaïs is stronger in strength-based exercises, she should not neglect this area of her training. However, she also needs to focus on improving her running endurance and speed, as well as her performance in specific segments like rowing and Wall Balls.