Bell Amy Hyrox Result

Overall Performance

Amy Bell delivered an impressive performance at the 2024 Singapore Hyrox event, securing an overall rank of 36 out of 1115 athletes, placing her in the top 3%, and achieving a remarkable 7th place in her age group, which is the top 2%. Her overall time of 01:23:55 was notably competitive, and her total running time of 00:41:18 was 02:36 faster than the average, indicating a strong running profile. Amy's performance in the initial running segments was notably faster, suggesting a strategic and effective start, but her pace slightly declined towards the latter stages of the race.

Given the faster-than-average total running time, Amy demonstrates a runner's profile. While she excels in running, there is room for improvement in strength-oriented segments to enhance her hybrid athlete capabilities.

Segments to Improve

• Wall Balls: Amy's performance in this segment was significantly slower (02:16 slower than average). To improve, she should focus on:
  • Working on her squat form to ensure power generation. Exercises like goblet squats and weighted squats can enhance strength.
  • Practicing wall ball throws with a focus on rhythm and breathing. Interval drills, throwing for time, can help improve endurance.
• Sled Pull: Slower by 00:30, Amy could benefit from:
  • Enhancing upper body and core strength through exercises such as rope pulls, deadlifts, and seated rows.
  • Improving grip strength with farmer's walks and wrist curls to maintain a steady pull.
• Burpees Broad Jump: With a 00:25 slower time, Amy should:
  • Focus on plyometric exercises like box jumps and squat jumps to enhance explosive power.
  • Practice burpee drills to improve efficiency and reduce transition times.
• Farmers Carry: 00:21 slower; improvements can be made by:
  • Incorporating heavy farmer's walks and grip endurance exercises into her routine.
  • Practicing dynamic core stability exercises to maintain posture and speed during the carry.
• Ski Erg & Rowing: Both segments were slower than average. Amy should:
  • Work on cardiovascular endurance with interval training on the ski erg and rowing machine.
  • Focus on stroke efficiency and technique through video analysis and form correction.

Race Strategies

• Pacing: Maintain the fast initial pace but ensure a consistent strategy to avoid fatigue in later segments. Implement negative split strategies in training to sustain energy across the race.
• Transition Efficiency: Further improve roxzone time by practicing quick transitions between running and strength segments, minimizing rest periods.
• Compromised Running: Enhance running performance after strength exercises by practicing compromised running drills, such as running immediately after a strength set to simulate race conditions.
• Mental Preparation: Develop focus and resilience strategies, such as visualization and breathing techniques, to maintain concentration and performance under fatigue.