Bingham Michael Hyrox Result

Overall Performance

Michael Bingham delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 27% overall and top 30% in his age group. His total running time of 00:39:19 was notably 2:12 faster than the average, indicating a strong running ability. This positions him as a predominantly runner-profile athlete, suggesting that his strength exercises require further development. His pacing strategy was aggressive at the start, as evidenced by his exceptionally fast Running 1 segment, which might have led to fatigue later, particularly affecting his strength-based segments.

Segments to Improve

• Burpees Broad Jump: With a time of 07:20, this segment was significantly slower than average, highlighting a major area for improvement. Training Strategies:
  • Exercise Drills: Focus on plyometrics and explosive strength training. Box jumps, squat jumps, and depth jumps can enhance explosive power.
  • Form Corrections: Practice maintaining a steady pace and efficient form during burpees to conserve energy.
  • Compromised Running: Integrate burpees followed by running drills to simulate race conditions and improve endurance.
• Roxzone: Spending 11 seconds slower than average in transitions suggests room for improvement in efficiency. Training Strategies:
  • Transition Drills: Practice transitioning quickly between exercises in training sessions to reduce downtime.
  • Overall Fitness: Improve cardiovascular endurance with interval training to decrease recovery time needed during transitions.
• Wall Balls: This segment was completed slower than average, indicating a need for improvement in muscular endurance. Training Strategies:
  • Strength Training: Incorporate high-rep squats and medicine ball exercises to build endurance and power.
  • Technique Focus: Work on smoother and more efficient wall ball throws to maintain a rhythm and reduce fatigue.
• Sled Pull: Although only slightly slower than average, improving this segment could boost overall performance. Training Strategies:
  • Strength Drills: Include sled drags and pulley exercises to build pulling strength and endurance.
  • Core Stability: Engage in core strengthening exercises to improve balance and power during sled pulls.

Race Strategies

• Balanced Pacing: Avoid starting too fast to conserve energy for later strength-based exercises, ensuring sustained performance throughout the race.
• Efficient Transitions: Focus on minimizing time spent in the Roxzone by practicing quick transitions and maintaining momentum.
• Strategic Strength Training: Prioritize strength training in the off-season to complement running ability, creating a more balanced athlete profile.
• Simulated Race Conditions: Regularly train under conditions that replicate race day scenarios to better prepare for the demands of each segment and transition.