Ashman Stevie Hyrox Result

Overall Performance

Stevie Ashman delivered a commendable performance at the 2024 Sydney HYROX event, securing an overall rank of 315, which places her in the top 29% of 1059 competitors. Within her age group (16-24), she ranked 39 out of 88, placing her in the top 44%. Her total time of 01:48:33 shows she is competitive, but with room for targeted improvements.

A notable observation is Stevie's pacing strategy. She started strong, with an impressive first running segment rank at 17th percentile, indicating a potentially too-fast start. However, the subsequent running segments show a gradual slowdown, suggesting a need for better pacing to maintain performance throughout the race. Her total running time was 01:03 slower than the average, indicating that running performance is an area that might need further attention. Stevie’s strengths appear more aligned with strength-based exercises, as evidenced by her strong performance in Sled Push and Farmers Carry segments.

Segments to Improve

• Sled Pull: Stevie was significantly slower than average in this segment. Training should focus on improving upper body strength and technique. Suggested exercises include:
  • Deadlifts: To build overall strength and power in the posterior chain.
  • Pull-ups and Rows: Focus on back strength, essential for pulling.
  • Specific Sled Pull Drills: Practice pulling a weighted sled with proper form to enhance muscular endurance and efficiency.
• Burpees Broad Jump: Slower performance suggests a need for better explosive strength and endurance. Focus on:
  • Plyometric Training: Incorporate exercises such as box jumps and squat jumps to boost explosive power.
  • Tabata Burpees: High-intensity interval training to improve endurance and speed during burpees.
• Total Running Time: Although Stevie has a decent running profile, her overall running time was slower than average. To improve:
  • Tempo Runs: To enhance lactate threshold and maintain pace over longer distances.
  • Interval Training: High-intensity intervals to improve speed and stamina.
  • Transition Running Drills: Practice transitioning from strength exercises to running to simulate race conditions.
• Roxzone: While faster than average, improving transition speed can further enhance overall race time. Focus on:
  • Transition Practice: Regularly practice transitioning between different exercises to minimize downtime.
  • Cross-training: Improve overall fitness to reduce recovery time between segments.

Race Strategies

• Start Steady: Begin the race at a more controlled pace. While a strong start is beneficial, ensure that energy is conserved for later segments.
• Pacing: Focus on maintaining a consistent pace throughout the running segments. Consider using a GPS watch to manage pace effectively.
• Energy Management: Implement a nutrition and hydration strategy to maintain energy levels, especially before the more demanding strength segments.
• Focus on Transitions: Efficient transitions can significantly cut down overall time. Practice quick transitions during training to build muscle memory.