Vuillermin Carly Hyrox Result

Overall Performance

Carly Vuillermin showcased a commendable performance at the 2024 Perth Hyrox race, securing an overall rank of 46 out of 152 athletes, placing her in the top 30%, and achieving a 4th place rank within her age group. Her strengths were notably in the strength-based exercises such as Ski Erg, Sled Push, Sled Pull, Rowing, and Farmers Carry, where she consistently ranked at the top percentile. However, her total running time was 2:23 slower than average, indicating a need for improvement in running efficiency. The data suggests that Carly has a hybrid profile, excelling in strength but needing to enhance her running, particularly in maintaining a stable pace throughout the race. The slower start in Running 1 and the more significant slowdown in Running 3 and 4 suggests pacing adjustments are needed.

Segments to Improve

• Run Total: As the total running time was slower than average, Carly should focus on running drills that enhance speed and endurance. Incorporate interval training and tempo runs to build running efficiency and endurance. Consider running drills such as:
  • Fartlek Training: Alternating between fast and slow running to improve speed and endurance.
  • Hill Sprints: To build both strength and speed, enhancing running performance on flat surfaces.
• Roxzone: The transition time was significantly longer than average, suggesting a need to improve overall fitness and transition efficiency. Practice quick transitions between exercises in training sessions to simulate race conditions and reduce downtime.
• Burpees Broad Jump: With a time of 1:55 slower than average, focus on improving explosive strength and cardiovascular endurance through:
  • Plyometric Drills: Incorporate box jumps and jump squats to increase explosive power.
  • High-Intensity Interval Training (HIIT): Short bursts of intense exercise to improve cardiovascular endurance and overall fitness.
• Sandbag Lunges: Work on strength and stability through exercises such as:
  • Weighted Lunges: To build leg strength and stability.
  • Core Strengthening: Exercises such as planks and Russian twists to enhance stability and balance during lunges.
• Wall Balls: Although close to average, improving technique and endurance can enhance performance:
  • Wall Ball Technique Drills: Focus on efficient squat-to-throw mechanics.
  • Upper Body Strengthening: Incorporate exercises like shoulder presses and medicine ball throws.

Race Strategies

• Pacing Strategy: Start at a slightly slower pace to conserve energy for later stages, avoiding the significant slowdown seen in Running 3 and 4.
• Efficient Transitions: Practice quick transitions to minimize time spent in the Roxzone, ensuring a smooth and swift movement between exercises.
• Compromised Running Training: Regularly simulate compromised running conditions post-exercises like burpees and lunges to adapt to the fatigue experienced mid-race.
• Focus on Strength Maintenance: Continue to build on the strong performance in strength exercises while balancing the increased focus on running improvements.