Waters Philip Hyrox Result

Overall Performance

Philip Waters delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 111, placing him in the top 8% of all athletes, and 50th in his age group, marking him within the top 12%. His overall time was 01:22:17. Notably, Philip's total running time was 00:41:22, which is 00:08 faster than the average, indicating a strong running profile. However, his performance in strength-based exercises showed variability. His initial running segments, specifically Running 1, were slower than average, suggesting a conservative start, but he managed to maintain a consistent pace throughout the race.

Segments to Improve

• Wall Balls: Philip was 00:59 slower than average in this segment. Improving wall ball proficiency could significantly enhance his performance.
  • Drills: Focus on form with lighter wall balls to ensure fluidity and accuracy, then gradually increase the weight.
  • Exercises: Incorporate squats and overhead presses to build necessary strength.
  • Technique: Ensure proper squat depth and utilize a powerful hip drive to maximize efficiency.
• Roxzone: Philip's transition time was 00:33 slower than average, suggesting room for improving overall fitness and transition efficiency.
  • Drills: Practice quick transitions between exercises in training sessions.
  • Exercises: Incorporate circuit training to mimic race conditions and improve endurance.
• Farmers Carry: This segment was 00:35 slower than average. Improving grip strength and carrying efficiency is key.
  • Drills: Practice farmers walks with progressively heavier weights.
  • Exercises: Include deadlifts and grip strength exercises, such as static holds and pull-ups.
• Sled Push: Philip was 00:18 slower than average. Improving power and strength can help.
  • Drills: Practice sled pushes at varying weights and speeds.
  • Exercises: Include squats and leg presses to build leg strength and power.
• Sandbag Lunges: Philip was slightly slower than average. Enhancing balance and leg strength will be beneficial.
  • Drills: Perform sandbag lunges focusing on maintaining balance and form.
  • Exercises: Incorporate lunges and step-ups with added weight to build strength.

Race Strategies

• Pacing: Start the race with a consistent pace rather than a conservative one. Maintain the strong running performance noted in later segments from the start.
• Transition Efficiency: Implement quick breathing techniques and efficient movements between exercise zones to cut down transition times.
• Strength-Endurance Balance: Focus on maintaining strength through the latter parts of the race by incorporating hybrid training sessions that mix running and strength exercises.
• Compromised Running: Train for running under fatigue by practicing runs immediately after strength exercises like sled pushes and wall balls.