Last Aaron Hyrox Result

Overall Performance

Aaron Last demonstrated a commendable performance in the 2024 Birmingham Hyrox race, ranking in the top 46% of all athletes and in the top 51% of his age group (35-39). His overall time was 01:33:22. Particularly noteworthy is Aaron's running capability, as his total running time was 00:43:14, which is 03:03 faster than average. This suggests that Aaron has a strong runner's profile.

However, there's a clear room for improvement in his transition time and strength exercises. His Roxzone time was slower than average, indicating that he took longer between exercise zones. Also, his performance in strength-related segments like Sandbag Lunges and Sled Pull was slower than average.

Segments to Improve

• Roxzone: Aaron's Roxzone time was 1:35 slower than average. This indicates that he could benefit from improving his overall fitness and transition time. Implementing interval training, which involves alternating between high-intensity and low-intensity activities, could help improve his stamina and transition times. Additionally, practicing transitioning between different exercises could help reduce this time.
• Sandbag Lunges: Aaron's Sandbag Lunges time was 1:03 slower than average. He should incorporate more lower body strength training into his routine. Squats, lunges, and deadlifts could be beneficial exercises. He should also ensure he's maintaining proper form during Sandbag Lunges to maximize efficiency.
• Burpees Broad Jump: Aaron's Burpees Broad Jump time was 43 seconds slower than average. To improve in this area, he should focus on plyometric exercises to increase his explosive power. Exercises like box jumps, squat jumps, and burpees will be beneficial. It's also important to ensure he's using proper form during the broad jump to maximize distance.
• Sled Pull and Sled Push: These segments were also slower than average, indicating a need for more strength training. Incorporating resistance training, such as weight lifting, into his routine could help improve his performance in these areas. Practicing the specific movements involved in sled pulling and pushing could also be beneficial.

Race Strategies

To improve his overall race performance, Aaron should consider the following strategies:

• Start Strong but Maintain Pace: While his running times are good, Aaron should ensure he's not starting too fast and losing energy for later segments. He could benefit from a consistent pace throughout the race.
• Focus on Transitions: Aaron should practice moving quickly and efficiently between exercises. This could significantly decrease his overall time.
• Strength Training: Given his slower times in strength-related exercises, Aaron should incorporate more strength training into his routine. This could help him become a more well-rounded athlete.
• Form and Technique: Ensuring proper form and technique in all exercises can increase efficiency and decrease time. Aaron could benefit from working with a coach or trainer to ensure he's performing exercises correctly.