Clough Tom Hyrox Result

Overall Performance

Tom Clough showed a balanced performance in the HYROX Manchester 2024 race. Despite being in the 40-44 age group, he achieved an overall rank of 594, placing him in the top 49% of all participating athletes. His total running time was 41:23, which was 01:01 slower than the average. His best running lap time was 05:04.

Tom started the race strong, completing the first running segment significantly faster than the average. However, as the race progressed, his pace seemed to slow down compared to the average for his finish time. This could suggest that he may have started too fast, leading to a decrease in performance in the later stages. Interestingly, he displayed a more strength-oriented profile as he was faster in strength exercises like Ski Erg, Sled Pull, Rowing, and Farmers Carry than in running.

Segments to Improve

• Running: Tom's total running time was slower than the average. He could benefit from incorporating more speed work into his training, such as interval training and tempo runs. Fartlek workouts, where periods of fast running are intermixed with periods of slower running, can also be beneficial. In addition, improving running form can lead to increased efficiency and speed.
• Burpees Broad Jump: This was one of Tom's slowest segments. To improve, he could incorporate more plyometric exercises like box jumps and skater jumps into his routine. Practicing the movement of the burpee broad jump itself can also be beneficial.
• Sled Push: Tom was slower in this segment. He could benefit from incorporating more leg strength exercises into his routine, such as squats, lunges, and deadlifts. He might also want to practice the sled push movement itself to improve technique.
• Sandbag Lunges and Wall Balls: These segments were also slower for Tom. For sandbag lunges, he could benefit from strengthening his glutes and hamstrings with exercises like glute bridges and hamstring curls. For wall balls, improving his squat and upper body strength could prove beneficial. Exercises like goblet squats, thrusters, and push presses can help in this regard.

Race Strategies

For better performance in future races, Tom might want to consider the following strategies:

• Pacing: Tom started the race faster than the average, which might have led to a decrease in performance in the later stages. He should work on maintaining a more consistent pace throughout the race, perhaps starting a bit slower to conserve energy for the later stages.
• Transitions: As the Roxzone time was faster than average, this indicates that Tom might have spent more time in transitions. He should work on making his transitions more efficient, perhaps by practicing transitions during training.
• Strength Training: As his profile is more strength-oriented, Tom could focus on improving his strength even further. This could give him an edge in the strength segments of the race.