Overall Performance
Ben Clementson had a solid performance in the 2023 Birmingham Hyrox race, finishing with an overall rank of 493 out of 1703 athletes, putting him in the top 28% of all participants. In his age group (35-39), he ranked 118 out of 356 athletes, placing him in the top 33%. Ben's overall time was 01:24:55, with a total running time of 00:42:37, which was 01:25 slower than the average for his finish time. His best running lap was 00:03:50.
Based on the splits analysis, it can be observed that Ben performed particularly well in the Running 1 and Burpees Broad Jump segments, where he was significantly faster than the average. However, he struggled in the Sled Pull, Wall Balls, Sled Push, Running 7, Running 6, and Running 2 segments, where he lost the most time compared to the average.
Segments to Improve
1. Sled Pull: Ben was 01:48 slower than the average in this segment. To improve his performance, he should focus on increasing his upper body and grip strength. Exercises such as deadlifts, pull-ups, and farmer's walks can help him build the necessary strength. He should also work on his technique to ensure efficient pulling and minimize energy wastage.
2. Wall Balls: Ben was 00:48 slower than the average in this segment. To improve his performance, he should focus on increasing his leg and shoulder strength. Exercises like squats, lunges, and shoulder presses can help him develop the necessary strength. He should also practice proper form and timing for efficient wall ball throws.
3. Sled Push: Ben was 00:21 slower than the average in this segment. To improve his performance, he should work on developing explosive leg power and endurance. Exercises such as sled pushes, squats, and lunges can help him build the necessary strength and power. He should also focus on maintaining proper body positioning and using efficient pushing techniques.
4. Running 7, Running 6, and Running 2: Ben was slower than the average in these running segments. To improve his running performance, he should incorporate specific running drills and interval training into his routine. Tempo runs, hill sprints, and interval training can help him increase his speed and endurance. He should also work on his running form and technique to maximize efficiency and reduce energy wastage.
Strategies
- Pacing: Ben should focus on maintaining a consistent and sustainable pace throughout the race. He should avoid starting too fast and burning out early. By pacing himself properly, he can ensure that he has enough energy to perform well in all segments of the race.
- Transitions: Ben should aim to minimize the time spent in the roxzone (transition zones) to improve his overall race time. He should practice efficient and quick transitions between segments to reduce any unnecessary rest time.
- Strength Training: Ben should prioritize strength training exercises that target the specific muscle groups used in each segment. By developing overall strength and power, he can improve his performance in the strength-based segments of the race.
- Running Training: Ben should incorporate interval training, tempo runs, and hill sprints into his running training to improve his speed and endurance. He should also focus on proper running form and technique to maximize efficiency and reduce the risk of injury.
- Mental Preparation: Ben should work on mental strategies such as visualization and positive self-talk to stay focused and motivated throughout the race. Mental resilience is crucial in maintaining performance during challenging segments.
By implementing these strategies and incorporating the suggested training exercises and techniques, Ben can enhance his performance in the identified areas of improvement. Regular practice, consistency, and proper recovery will be key to achieving his goals and improving his overall race performance.