Kelli Jaco Hyrox Result

Overall Performance

Kelli Jaco had an outstanding performance in the 2019 Miami HYROX race, finishing first overall in the Age Group 35-39 category. Her overall rank of 1 places her in the top 1% of 96 athletes, while her rank in the age group is in the top 5% of 20 athletes. Kelli completed the race in an impressive time of 01:14:16, with a total running time of 00:34:44, which is 03:13 faster than the average for her finish time.

Kelli's performance in the running segments was particularly noteworthy, with her best running lap being completed in just 00:02:50. Her running times were consistently faster than average, with Running 1, Running 2, Running 3, Running 6, and Running 7 all being significantly faster than the average times for these segments. This indicates that Kelli has a strong running profile and should continue to focus on developing her running abilities.

Segments to Improve

While Kelli had an excellent overall performance, there are a few segments where she lost some time compared to the average. These segments are the Roxzone, Burpees Broad Jump, Farmers Carry, and Wall Balls.

The Roxzone, with a time of 00:10:38, was the segment where Kelli lost the most time, being 05:39 slower than the average. To improve this segment, Kelli should focus on improving her overall fitness and her transition time between exercises. Incorporating HIIT (High-Intensity Interval Training) workouts and circuit training into her training routine can help improve her overall fitness and endurance. Additionally, practicing quick and efficient transitions between exercises during her training sessions can help decrease her Roxzone time.

In the Burpees Broad Jump segment, Kelli completed the exercise in 00:04:46, which was 00:27 slower than the average. To improve this segment, Kelli can focus on increasing her explosive power and agility. Incorporating plyometric exercises such as box jumps, squat jumps, and lateral jumps into her training routine can help improve her power and agility, leading to faster and more efficient burpees broad jumps. Additionally, practicing the burpee broad jump exercise specifically during her training sessions can help improve her technique and speed.

In the Farmers Carry segment, Kelli completed the exercise in 00:02:22, which was 00:22 slower than the average. To improve this segment, Kelli should focus on developing her grip strength and overall upper body strength. Incorporating exercises such as farmer's walks, deadlifts, and pull-ups into her training routine can help improve her grip strength. Additionally, incorporating exercises that target the muscles used in the farmers carry, such as shoulder presses and rows, can help improve her overall upper body strength and endurance.

In the Wall Balls segment, Kelli completed the exercise in 00:03:58, which was 00:18 slower than the average. To improve this segment, Kelli should focus on developing her lower body strength and explosive power. Incorporating exercises such as squats, lunges, and box jumps into her training routine can help improve her lower body strength and power. Additionally, practicing the wall ball exercise specifically during her training sessions can help improve her technique and speed.

Strategies

During the race, Kelli should focus on maintaining a consistent pace and avoiding burning out too early. Her strong running performance indicates that she has a good endurance base, but it's important for her to pace herself properly in order to maintain her speed throughout the entire race.

To improve her overall performance, Kelli should also incorporate specific drills and techniques into her training routine. For example, interval training can help improve her speed and endurance, while strength training exercises targeting the muscles used in HYROX exercises can help improve her performance in those specific segments.

In conclusion, Kelli Jaco had an exceptional performance in the 2019 Miami HYROX race. Her strong running profile and overall fitness level contributed to her first-place finish in the Age Group 35-39 category. By focusing on improving her overall fitness, transition time, and specific segments where she lost time, Kelli can further enhance her performance in future races. Incorporating targeted training strategies and techniques, such as HIIT workouts, plyometric exercises, and strength training, will help her continue to excel in the HYROX races.