Rutledge Hannah Hyrox Result

Overall Performance

Hannah Rutledge put forth a commendable performance in the 2024 Singapore Hyrox race, achieving an overall rank of 13th and a top 7% finish among 184 athletes. Her overall time of 01:23:41 demonstrates her capabilities, particularly in strength-based elements like the Sled Push and Sled Pull, where she ranked in the 8th and 20th percentile, respectively. However, her total running time of 00:41:39 was 01:06 slower than the average, indicating room for improvement in running. Hannah's initial running segments were strong, with Running 1 being significantly faster than average, but there was a noticeable deceleration in the subsequent running segments, suggesting a pacing strategy that could use refinement. Overall, Hannah is a hybrid athlete with a slight inclination towards strength, as evidenced by her performance in strength exercises compared to her running splits.

Segments to Improve

• Running: Hannah's total running time indicates a need for improvement in running endurance and speed. To address this, she should focus on intervals and tempo runs to increase her pace and endurance. Specific drills include:
• Interval Training: Perform 400m repeats at a pace faster than her average race pace with short recovery periods.
• Tempo Runs: Incorporate 20-30 minute runs at a comfortably hard pace to boost lactate threshold.
• Burpees Broad Jump: Hannah's time was 00:17 slower than average, suggesting a need for improved explosive power and efficiency. Focus on:
• Plyometric Drills: Box jumps and burpee variations to enhance explosive strength.
• Core Stability Exercises: Planks and medicine ball slams to improve core strength and jumping efficiency.
• Farmers Carry: This segment was 00:22 slower, indicating a potential bottleneck in grip strength and endurance. Suggested exercises include:
• Grip Strength Training: Use hand grippers and dead hangs to improve grip endurance.
• Loaded Carries: Practice with varying weights and distances to build overall carrying strength.
• Rowing: Hannah was 00:20 slower than average. Improving her rowing technique and cardiovascular conditioning can be beneficial:
• Technique Drills: Focus on efficient stroke rate and power application.
• Cross-Training: Include cycling or swimming to enhance cardiovascular fitness.
• Sandbag Lunges and Wall Balls: Both segments show potential for minor improvements. Incorporate:
• Strength Training: Lunges with added weights and high-rep squats for lower body strength.
• Wall Ball Technique: Focus on squat depth and explosive power during the throw.

Race Strategies

• Pacing Strategy: Begin the race at a sustainable pace to prevent early fatigue. Use the initial running segments to gauge effort and adjust as needed.
• Transition Efficiency: Optimize time spent in the Roxzone by practicing quick transitions between exercises. Focus on minimizing rest and maintaining momentum.
• Compromised Running: Train for running immediately after high-intensity exercises to simulate race conditions. This can improve overall race endurance and segment transitions.