Overall Performance
Will Simpson performed well in the 2023 Bilbao Hyrox race, finishing with an overall rank of 42 out of 95 athletes, placing him in the top 44%. In his age group (30-34), he ranked 13 out of 29 athletes, also in the top 44%. His overall time was 01:21:14, with a total running time of 00:40:16, which was 01:05 slower than the average for his finish time. It is worth noting that his best running lap was 00:03:26, which was 00:51 faster than average.
Segments to Improve
Based on the analysis of splits, there are several areas where Will Simpson can improve his performance. The segments with the most time lost were Running 3, Running 4, Run Total, Roxzone, Sled Push, Burpees Broad Jump, and Sled Pull.
To improve in Running 3 and Running 4, Will should focus on increasing his running speed and endurance. Incorporating interval training, such as tempo runs and fartlek workouts, will help improve his running performance. Additionally, including hill training and plyometric exercises like box jumps and jump squats will enhance his leg strength and power, enabling him to maintain a faster pace during these segments.
For the Roxzone, Will should aim to improve his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, such as circuit training or Tabata training, will help improve his fitness level and reduce the time spent in the transition zones. Additionally, practicing quick and efficient transitions during training sessions will help him optimize his time in the Roxzone.
To improve in the Sled Push, Will should focus on strengthening his lower body and improving his pushing technique. Exercises such as squats, lunges, and deadlifts will help build leg strength and power. Additionally, practicing proper pushing form, including maintaining a low center of gravity and driving through the legs, will improve his efficiency during the Sled Push segment.
The Burpees Broad Jump segment can be improved by focusing on both strength and explosiveness. Incorporating exercises such as burpees, plyometric push-ups, and broad jumps into his training routine will help build upper body and lower body strength, as well as improve explosiveness and power.
For the Sled Pull segment, Will should focus on improving his pulling power and technique. Exercises such as rows, pull-ups, and sled pulls will help strengthen the muscles involved in pulling movements. Additionally, focusing on maintaining a consistent and efficient pulling technique, such as using proper grip and body positioning, will improve his performance in this segment.
Strategies
During the race, Will should focus on maintaining a consistent pace and avoiding starting too fast or too slow. Pacing himself appropriately will help him maintain energy throughout the race and avoid burning out too early. Additionally, he should prioritize efficient transitions in the Roxzone to minimize time spent in this segment.
It is also important for Will to strategize his efforts based on his profile. Since his total running time was slower than average, he should prioritize training his running abilities. Incorporating longer distance runs, speed work, and interval training into his training routine will help improve his overall running performance.
In conclusion, Will Simpson had a solid performance in the 2023 Bilbao Hyrox race. To improve his performance, he should focus on specific segments such as Running 3, Running 4, Roxzone, Sled Push, Burpees Broad Jump, and Sled Pull. By incorporating the suggested training strategies and techniques, he can enhance his overall fitness, running speed, endurance, and specific skills required for each segment. With improved pacing and targeted training, Will has the potential to achieve even better results in future races.