Hilditch Stewart Hyrox Result

Overall Performance:

Stewart Hilditch's performance in the 2024 Glasgow HYROX race places him in the top 85% overall and top 87% in his age group, showcasing a commendable effort across various disciplines. A standout feature of Stewart's race was his total running time, which was 01:34 faster than average, indicating a strong running profile. However, this strength in running seems juxtaposed with significant challenges in strength-focused segments, notably the Sled Push and Sled Pull, where he lost considerable time against the average. His pacing strategy appears well-managed in running events, with a mix of faster and slower laps compared to the average, suggesting a balanced expenditure of energy throughout the race. This positions Stewart as a more run-oriented athlete who would benefit from a focused improvement in strength exercises to become a more well-rounded competitor.

Segments to Improve:

• Sled Push & Sled Pull: These segments were Stewart's most significant areas for improvement. For the Sled Push, focusing on lower body strength through exercises like heavy squats, leg presses, and weighted lunges can be beneficial. Additionally, incorporating specific sled push drills, varying the weight and speed, will directly translate to better performance. For the Sled Pull, strengthening the posterior chain with deadlifts, kettlebell swings, and pull-throughs, alongside grip strength exercises like farmer's walks and towel pull-ups, will help. Practicing the sled pull with different weights and focusing on maintaining a consistent posture can also improve technique and efficiency.
• Wall Balls: To improve in Wall Balls, Stewart should work on explosive power and endurance in the shoulders and legs. Incorporating thrusters, medicine ball slams, and squat presses into his routine can build the necessary strength. Practicing wall balls with varying weights and focusing on form—particularly the depth of the squat and the fluidity of the motion—will also aid in reducing time spent on this segment.
• Farmers Carry: Given the relatively smaller time deficit in the Farmers Carry, Stewart should focus on grip strength and core stability. Exercises like dead hangs, weighted grip holds, and barbell carries can increase grip endurance. Incorporating core stability exercises such as planks, suitcase carries, and oblique twists will help maintain posture and efficiency during the carry.

Race Strategies:

• Pacing Strategy: Considering Stewart's strong running performance, maintaining or slightly improving his current pacing while focusing energy on improving strength segments will yield the best overall time improvements. He should avoid starting too fast in early running segments to conserve energy for strength-based challenges.
• Transition Efficiency: Stewart's Roxzone time suggests room for improvement in transition speed. Working on quick, efficient movements between exercises and focusing on breathing and recovery during these transitions can shave off critical seconds. Drills that mimic the quick switch from running to strength exercises can help adapt his body and mind to faster changes.
• Strength Endurance: Given the identified need for improved strength, incorporating circuit training that mixes strength exercises with short bursts of high-intensity running can improve Stewart's ability to handle the physical demands of HYROX events. This type of training will help build not only the needed muscle power but also the endurance to perform well in both the running and strength segments.

By addressing these specific areas of improvement with targeted training and strategic race planning, Stewart Hilditch has the potential to significantly enhance his HYROX performance, moving up in the ranks and achieving a more balanced athlete profile.