Edwards Mark Hyrox Result

Overall Performance:

Mark Edwards, congratulations on your remarkable performance in the 2024 Birmingham Hyrox race. You demonstrated incredible strength and endurance, finishing in the top 26% of all athletes and top 29% of your age group (35-39). Your total running time is commendable, being 01:57 faster than the average. This is a clear indication of your excellent running ability and speed, so well done!

Your pacing throughout the race shows a strategic approach. Despite a slower start in Running 1, you managed to consistently improve your running times in the following segments, often finishing faster than average. This suggests an efficient energy conservation strategy, allowing you to maintain a strong pace throughout the race.

In terms of your race profile, your performance leans more towards running than strength, as indicated by your faster than average total running time. Knowing this, focusing on maintaining your running ability while improving on your strength exercises will create a more balanced performance.

Segments to Improve:

• Roxzone: Your Roxzone time is slower than average, indicating a need for increased fitness and quicker transitions. Incorporate high-intensity interval training (HIIT) into your routine to improve your cardiovascular capacity and overall fitness. Practice transitioning between different exercises to get accustomed to changing gears quickly.
• Wall Balls: Your Wall Balls performance can be improved. Work on your lower body strength and squat form. Exercises such as goblet squats, front squats, and leg presses will help build lower body strength. Additionally, practicing the wall ball exercise with a focus on form and endurance can help improve your performance in this area.
• Sled Push and Sled Pull: These segments indicate a need for improved functional strength. Include more strength training in your routine, with a focus on compound movements like deadlifts, squats, and farmer's walks. These exercises will enhance your overall strength and power, helping you in both the sled push and sled pull segments.
• Sandbag Lunges and Rowing: For these strength-based exercises, work on your functional strength and endurance. Incorporate lunges with weight progression and rowing intervals in your training. This will help you maintain a strong pace during these exercises in your future races.

Race Strategies:

In future races, consider a more aggressive start. While your strategy of conserving energy at the start of the race helped maintain a strong pace, starting a bit faster may improve your overall time without significantly impacting your energy levels later in the race.

During strength exercises, focus on maintaining proper form and efficiency. This will help you complete these segments faster and conserve energy for the running segments. Also, continue to work on your transitions to reduce the time spent in the Roxzone.

Finally, consider implementing a more structured warm-up routine before the race. Proper warming up can significantly improve your performance in the initial segments of the race.