English Graham Hyrox Result

Overall Performance:

Graham English demonstrated a commendable performance in the 2024 Dublin HYROX event. He finished in the top 27% of his age group and the top 26% overall, which is a great achievement. His total running time was marginally faster than the average, indicating a runner profile. Graham's race began well, with his Running 1 time being significantly faster than the average. His overall time between exercise zones (Roxzone) was also faster than the average, indicating good fitness levels and transition times.

However, the pacing of his race indicates that he started off too fast. This is evident from his first running split, where he was significantly faster than the average. Over the course of the race, his running times started to slow down, which is a common occurrence when an athlete begins the race at a pace that is too fast to maintain throughout.

Segments to Improve:

The segments where Graham has the most room for improvement are:

• Burpees Broad Jump: Graham was considerably slower than the average here, with a time of 00:06:38, compared to the average time of 00:04:55. This indicates a need for more strength and power training. Plyometric exercises such as box jumps, depth jumps, and bounding exercises can help improve explosive power for the burpee broad jumps. Additionally, practice with burpee variations and broad jumps will greatly improve his performance in this segment.
• Wall Balls: With a time of 00:06:36, Graham was slower than the average in this segment. To improve his wall ball performance, he should focus on both strength and endurance training. Exercises such as squats, lunges, and wall ball specific drills would be beneficial. Also, incorporating high-rep wall ball sets into workouts will build muscular endurance.
• Run Total: Though he was faster than average in total running time, there's still room for improvement. Interval training, including both high-intensity and low-intensity intervals, will help improve his running speed and endurance. Hill running can also be beneficial for building strength and endurance.

Race Strategies:

While Graham's overall performance was strong, implementing the following strategies could help to further improve his race performance:

• Improved Pacing: Graham started the race faster than average, which likely contributed to slower times in subsequent running splits. Working on pacing strategy during training runs, starting at a comfortably hard pace and aiming to maintain or slightly increase this pace throughout the race, may lead to more consistent running times and overall better race performance.
• Strength Training: The slower times in strength-focused segments like the Burpees Broad Jump and Wall Balls suggest a need for more strength training. Incorporating more strength training exercises into his routine, particularly focusing on lower body and core strength, could improve performance in these segments.
• Transition Times: While Graham's Roxzone time was faster than average, there's always room for improvement in transitions. Practicing efficient transitions during training, focusing on quickly changing equipment or body position, can shave off valuable seconds in the race.