Fedele Helen Hyrox Result

Overall Performance

Helen Fedele, competing in the HYROX event in Perth, showcased an impressive overall performance, ranking 16th out of 688 athletes, placing her in the top 2%. In her age group (35-39), she ranked 4th out of 124 athletes, which is within the top 3%. Her overall time was 01:15:30. Notably, her total running time of 00:38:42 was 01:16 faster than the average, indicating a strong running profile. This suggests a potential need to focus more on strength components. Additionally, her pacing strategy was well-balanced, as shown by her ability to maintain competitive running splits without any significant drop-off in performance, although she started slightly slower in the initial segment.

Segments to Improve

• Roxzone (00:06:45, 91 Percentile Rank): Helen's transition times were slower than average, indicating a need for improved efficiency between exercise zones. Training Strategies:
  • Transition Drills: Practice quick transitions between different exercises in training. Set up circuits that mimic the race setup to improve speed and fluidity.
  • Functional Fitness Workouts: Incorporate high-intensity interval training (HIIT) focused on rapid changes of movement to enhance overall fitness and agility.
• Rowing (00:05:26, 93 Percentile Rank): Rowing was a weaker segment, being 00:25 slower than average. Training Strategies:
  • Rowing Technique: Focus on improving rowing form. Work with a coach to refine stroke technique, ensuring a strong drive phase and efficient recovery.
  • Endurance and Power Training: Include rowing intervals with varying intensities to build endurance and power. Example: 5x1000m at race pace with 2-minute rest intervals.
• Wall Balls (00:03:30, 55 Percentile Rank): Slightly slower than average, indicating room for improvement in this strength component. Training Strategies:
  • Wall Ball Technique: Ensure proper squat form and consistent throw height. Work on breathing patterns to maintain rhythm and reduce fatigue.
  • Strength Endurance Workouts: Incorporate sets of high-rep wall balls (e.g., 3x20-25) into workouts to build muscle endurance and improve speed.
• Ski Erg (00:04:57, 70 Percentile Rank): Slightly slower than average, suggesting a need for enhanced efficiency. Training Strategies:
  • Technique Refinement: Focus on maintaining a strong pull and efficient recovery phase. Practice timed intervals to improve speed.
  • Core and Upper Body Strengthening: Engage in core stabilization exercises and upper body workouts (e.g., pull-ups, shoulder presses) to boost power output.

Race Strategies

• Efficient Pacing: Maintain a steady pace throughout the race, especially in the initial running segments, to avoid starting too slow as seen in Running 1.
• Focus on Transitions: Minimize time in the roxzone by pre-planning transitions. Practice quick gear changes and strategize the order of actions to be taken in roxzone during training sessions.
• Compromised Running Training: Integrate running immediately after high-intensity exercises in training to simulate race conditions, improving performance during compromised running segments.
• Mindful Recovery: Utilize active recovery techniques between segments to maintain energy levels and reduce transition times.