Smith Ben Hyrox Result

Overall Performance:

Ben Smith showcased a commendable effort in the 2024 Glasgow HYROX, finishing in the top 26% overall and top 34% in his age group. His total running time was significantly faster than average, indicating a strong runner profile. However, his performance in strength-focused segments suggests there's room for improvement in this area. His pacing appeared to start slightly slower in the first running segment but improved remarkably in subsequent runs, suggesting an effective strategy of conserving energy for the latter part of the race. Despite this, his transition times in the roxzone were faster than average, indicating efficient movement between exercises.

Segments to Improve:

• Burpees Broad Jump: Ben's performance was notably slower in this segment. To improve, he should focus on plyometric exercises like box jumps, standing long jumps, and burpee variations to build explosive power and endurance. Practicing the specific technique of the broad jump burpee, emphasizing the broad jump's length and efficiency, can also be beneficial. Incorporating interval training with high-intensity burpees can improve both speed and stamina.
• Wall Balls: This segment also showed room for improvement. Ben should work on upper body strength and coordination. Exercises like thrusters, squat presses, and medicine ball throws can enhance his ability to maintain pace in this challenging segment. Focusing on form, especially the efficiency of the squat and throw, will be crucial.
• Sled Pull: To address the slower time in sled pulls, incorporating more posterior chain exercises such as deadlifts, kettlebell swings, and pull-throughs can build the necessary strength. Practicing the actual sled pull with varying weights and intervals can also acclimate his body to the demands of this segment.
• Farmers Carry: Given the slower time in the farmers carry, grip strength and core stability exercises will be key. Activities such as farmer walks (with progressive overload), dead hangs, and wrist curls can improve grip endurance. Additionally, incorporating planks and oblique exercises can enhance core stability, crucial for maintaining pace and form during the carry.

Race Strategies:

• Start Strategy: While Ben managed his energy well, a slightly faster start in the initial running segment could position him better overall. Working on starting pace without expending too much energy will be crucial for maintaining stamina throughout the race.
• Strength Training Emphasis: Given Ben's strong running profile, incorporating more strength and power training into his routine will balance his performance. Focusing on compound lifts and functional exercises that mimic race movements can enhance his strength segments.
• Transition Efficiency: Despite faster than average roxzone times, there's always room for improvement in transitions. Practicing swift movements between exercises and reducing rest time, possibly through simulated race circuits in training, can shave off valuable seconds.
• Mid-Race Pacing: Monitoring his pace through the middle segments, especially where he has shown strength, can ensure he doesn't overextend early. Implementing a consistent pace strategy that allows for slight adjustments based on his energy levels will be beneficial.

By addressing these specific areas and implementing the suggested training strategies, Ben Smith can significantly improve his performance in future HYROX races. Focusing on strength training, while maintaining his already impressive running capabilities, will make him a more well-rounded athlete in this demanding competition.