Curtis Ben Hyrox Result

Overall Performance

Ben Curtis had a solid performance in the Hyrox race at the 2023 Glasgow event. He finished with an overall rank of 820, placing him in the top 58% of 1410 athletes. In his age group (40-44), he ranked 137th, which puts him in the top 64% of 212 athletes. His overall time was 01:42:58, with a total running time of 00:39:52, which was 08:55 faster than the average.

In terms of pacing, Ben showed good consistency throughout the race, with most of his running segments being faster than the average. He performed particularly well in Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8, where he consistently outperformed the average time. This indicates that his running ability is a strength.

However, Ben struggled in several strength-based segments, including Wall Balls, Sandbag Lunges, Burpees Broad Jump, Sled Pull, Ski Erg, and Rowing. These segments accounted for the majority of his time lost during the race.

Segments to Improve

1. Wall Balls: Ben's time of 00:15:05 was 06:41 slower than the average. To improve in this segment, he should focus on building upper body and core strength. Exercises such as wall ball throws, medicine ball slams, and overhead presses can help improve his power and endurance. Additionally, practicing proper form and technique, including maintaining a consistent pace and avoiding unnecessary pauses, will help him become more efficient in this segment.

2. Sandbag Lunges: Ben's time of 00:08:28 was 02:08 slower than the average. To improve in this segment, he should work on building leg and hip strength. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help improve his muscular endurance and stability. He should also focus on maintaining a steady pace and using proper form, ensuring that his knees are tracking in line with his toes and that he is engaging his glutes and core throughout the movement.

3. Burpees Broad Jump: Ben's time of 00:08:17 was 01:46 slower than the average. To improve in this segment, he should focus on building explosive power and cardiovascular endurance. Incorporating exercises such as burpees, box jumps, and squat jumps into his training routine will help improve his power output. Additionally, practicing efficient technique, including minimizing the time spent transitioning between movements and maintaining a consistent rhythm, will help him improve his overall performance in this segment.

4. Sled Pull: Ben's time of 00:07:21 was 00:56 slower than the average. To improve in this segment, he should focus on building upper body and grip strength. Exercises such as sled pulls, farmer's carries, and pull-ups can help improve his pulling strength and endurance. He should also work on maintaining a strong and stable position while pulling the sled, engaging his lats and core to generate power.

5. Ski Erg: Ben's time of 00:05:27 was 00:48 slower than the average. To improve in this segment, he should focus on improving his cardiovascular endurance and technique on the Ski Erg. Incorporating high-intensity interval training (HIIT) workouts, such as Tabata intervals on the Ski Erg, will help improve his aerobic capacity. Additionally, practicing efficient technique, including using a strong and consistent pull, engaging his core, and maintaining a smooth and controlled rhythm, will help him improve his performance in this segment.

6. Rowing: Ben's time of 00:05:36 was 00:28 slower than the average. To improve in this segment, he should focus on building cardiovascular endurance and improving his rowing technique. Incorporating longer rowing intervals, such as 500m or 1000m repeats, into his training routine will help improve his aerobic capacity. Additionally, focusing on maintaining a strong and efficient rowing technique, including driving through the legs, engaging the core, and using a smooth and controlled stroke, will help him improve his performance in this segment.

Strategies

To improve performance during the race, Ben should consider the following strategies:

1. Pacing: Ben should aim for a consistent and sustainable pace throughout the race. While it's important to push himself, he should avoid starting too fast and burning out early. By pacing himself effectively, he can maintain a steady level of performance throughout the entire race.

2. Transition Time: Ben should work on improving his transition time between segments. This can be achieved by practicing efficient movement patterns and reducing unnecessary rest or transition time. By being more efficient in transitions, he can save valuable time during the race.

3. Strength Training: Ben should prioritize strength training to improve his performance in the strength-based segments. Incorporating exercises that target the specific muscle groups used in each segment, as mentioned earlier, will help him build the necessary strength and endurance to excel in these areas.

4. Cardiovascular Endurance: Ben should also focus on improving his cardiovascular endurance to maintain a high level of performance throughout the race. High-intensity interval training (HIIT) workouts, such as sprints or circuit training, can help improve his aerobic capacity and overall endurance.

5. Technique: Ben should pay attention to his technique in each segment, ensuring that he is using proper form and maximizing his efficiency. This includes maintaining a strong and stable position, engaging the appropriate muscles, and minimizing unnecessary movements or pauses.

By implementing these strategies and incorporating specific training exercises and techniques, Ben can improve his overall performance and excel in the areas where he currently faces challenges. With consistent training and targeted focus, he has the potential to achieve even better results in future Hyrox races.