Crutchley Will Hyrox Result

Overall Performance

Will Crutchley delivered a commendable performance at the 2024 Sydney Hyrox event, finishing 302nd overall and 48th in his age group (35-39). His overall time of 01:20:30 placed him in the top 28% of all participants and the top 25% within his age group, a notable achievement. An analysis of his pacing reveals that he started strong with Running 1 and maintained a balanced approach in the early stages. However, as the race progressed, his running times slightly increased, indicating a potential need for pacing adjustments. His overall running profile was slightly slower than average, while his strength-based exercises, especially the Sled Push, Sled Pull, and Farmers Carry, were executed with exceptional efficiency. This suggests he possesses a more strength-oriented profile, and he may benefit from improving his running performance to achieve a more balanced hybrid athlete profile.

Segments to Improve

• Burpees Broad Jump: With a split time of 06:26, this segment was 01:39 slower than average. To improve, focus on explosive power and endurance. Training Suggestions:
  • Plyometric Drills: Incorporate box jumps, tuck jumps, and burpee variations to enhance explosive power.
  • Endurance Training: Perform high-rep burpee sets and incorporate them into circuit training to build stamina.
• Sandbag Lunges: Completing this segment in 06:03, which was 01:21 slower than average, indicates a need for improvement in both strength and endurance. Training Suggestions:
  • Weighted Lunges: Use dumbbells or a barbell to increase strength in the lower body.
  • Core Stability Exercises: Planks and Russian twists to improve balance during lunges.
• Wall Balls: At 06:40, this segment was 00:44 slower than average. Improving accuracy and endurance will be beneficial. Training Suggestions:
  • Wall Ball Drills: Practice with lighter balls to focus on form and gradually increase weight.
  • Interval Training: Perform sets of wall balls interspersed with short rest periods to improve endurance.
• Running Performance: The total running time was 00:13 slower than average, indicating room for improvement in overall running efficiency. Training Suggestions:
  • Interval Running: Incorporate intervals with varying paces to enhance speed and endurance.
  • Strength Training: Focus on lower body strength to support running efficiency, including exercises like squats and deadlifts.

Race Strategies

• Pacing: Start at a steady pace, avoiding too fast a start, to conserve energy for later, more demanding segments.
• Transition Efficiency: Minimize roxzone time with practice in efficient transitions between exercises to maintain momentum.
• Focus on Weak Areas Early in Training: Prioritize improvements in identified weak segments during training to build confidence and efficiency in these areas.
• Compromised Running Drills: Incorporate running immediately after strength exercises in training to adapt to fatigue conditions experienced during Hyrox events.