Upton Beth Hyrox Result

Overall Performance

Beth Upton delivered a commendable performance in the HYROX PRO 2024 Singapore race, securing an overall rank of 10th out of 184 athletes, placing her in the top 5%. Within her age group, she ranked 3rd, showcasing her competitive edge. Her overall time was 01:21:38, demonstrating her strong capability across various disciplines.

Her total running time was 00:40:17, which is 28 seconds slower than the average, indicating a balanced profile with a slight inclination towards strength-based events. This is further emphasized by her exceptional performance in strength segments like Burpees Broad Jump and Sandbag Lunges, where she ranked in the top 10% and 2%, respectively. An analysis of her running segments from Running 1 to Running 4 shows that she started strong but slightly decreased in pace, suggesting she may have gone out too fast initially.

Segments to Improve

• Wall Balls (00:07:31), 01:39 slower than average: This segment presents the most significant opportunity for improvement. To enhance performance:
  • Technique: Focus on maintaining proper form—keep the core tight, use the legs to generate power, and ensure a full squat depth.
  • Training Drills: Incorporate wall ball target practice to improve accuracy and speed. Use lighter balls to perfect form before increasing weight.
  • Strength Exercises: Implement exercises such as thrusters and goblet squats to build explosive leg power and endurance.
• Sled Pull (00:06:17), 00:31 slower than average: To improve this segment:
  • Technique: Work on grip strength and posture. Use a staggered stance for more stability and power.
  • Training Drills: Practice sled pulls with increasing resistance. Use rope pulls and battle ropes to enhance grip and pulling mechanics.
  • Strength Exercises: Focus on upper body and core strength with exercises like bent-over rows and kettlebell swings.
• Total Running Time (00:40:17), 00:28 slower than average: While her running is balanced, there is room for improvement:
  • Endurance Training: Incorporate tempo runs and interval training to increase speed endurance.
  • Compromised Running Scenarios: Practice running immediately after strength exercises to simulate race conditions.

Race Strategies

• Pacing: Start at a sustainable pace that can be maintained throughout the race to avoid early fatigue. Consider using the first few running segments to settle into a rhythm.
• Transition Efficiency: Although Beth's roxzone time is faster than average, continuing to practice smooth transitions between exercises can save valuable seconds.
• Nutritional Strategy: Ensure proper hydration and nutrition leading up to and during the race to maintain energy levels.
• Visualization and Mental Preparation: Mental rehearsal of the race day scenario, including overcoming challenging segments, can enhance focus and confidence.