Fleming Myles Hyrox Result

Overall Performance

Myles Fleming showcased a commendable performance in the 2024 Manchester HYROX event. His overall rank in the top 48% of all athletes and top 47% within his age group indicates a strong competitive level. His total running time was only 30 seconds slower than the average, pointing towards a balanced fitness profile, with room for improvement in running speed.

Notably, Myles started the race strong, with his running 1 time being 38 seconds faster than the average. This suggests an excellent initial pace, but he may have started too fast, as seen in the subsequent slower running splits. His performance in strength-based exercises such as the Sled Push and Sled Pull stood out, where he was significantly faster than average.

Segments to Improve

• Total Running Time: A consistent running speed is crucial for HYROX events. Myles should focus on improving his running endurance, which will also help in maintaining a steady pace throughout the race. Incorporating long, slow runs, tempo runs, and interval training can help improve this aspect. Training should ideally mimic the race's conditions, i.e., running after performing strength exercises.
• Wall Balls: Myles seems to struggle with the Wall Balls segment, losing a significant amount of time here. Wall Balls require a combination of strength, power, and coordination. Myles could benefit from additional strength training, particularly focusing on his leg and core muscles. Squats, deadlifts, and kettlebell swings are effective exercises for this. Practicing the Wall Ball technique, focusing on the squat depth and the throw's power and accuracy, can also help improve his performance.
• Farmers Carry: This segment requires significant grip strength and overall body stability. Myles could incorporate specific grip-strengthening exercises into his workout routine, such as farmers walks, dead hangs, and wrist curls. Additionally, exercises like lunges and squats can help improve his body stability and strength.

Race Strategies

Myles should consider the following strategies for better performance in future races:

• Pacing: Myles started fast but seemed to struggle with maintaining the pace in the later running segments. He should aim for a steady start and try to maintain a consistent pace throughout the race. This requires careful management of effort and energy reserves.
• Strength Training: Given his impressive performance in strength-based exercises such as the Sled Push and Pull, Myles should capitalize on this strength. Incorporating more strength training into his routine, particularly targeting the muscles used in the Wall Balls and Farmers Carry segments, can help improve his overall performance.
• Transition Time: Myles' roxzone time was faster than average, indicating efficient transitions. However, there's always room for improvement. Practicing transitions during training can help shave off precious seconds during the race.