Ross Graeme Hyrox Result

Overall Performance

Graeme Ross delivered a commendable performance at the 2024 Perth Hyrox race, achieving an overall rank of 192, placing him in the top 27% of all competitors. Within his age group (30-34), he ranked 54th, which is within the top 34%. His overall time was 01:21:39, demonstrating a strong running capability with a total running time of 00:37:49, which is notably 03:24 faster than the average. This suggests that Graeme has a solid runner profile, excelling in the running segments. However, his pacing strategy indicates he may have started somewhat slow, as evidenced by his performance in the initial running segments, before gaining momentum and finishing strongly. His strength exercises could use improvement to complement his running prowess and achieve a more balanced performance.

Segments to Improve

• Roxzone: Graeme spent 02:16 longer than average in the transition zones, suggesting a need for improved transition efficiency. Training Strategy: Implement drills that simulate race conditions to practice swift transitions, such as rapidly moving between different exercises without rest. Focus on optimizing equipment handling and movement patterns between zones.
• Wall Balls: Completed 00:55 slower than average. Training Strategy: Incorporate high-repetition wall ball exercises in workouts, focusing on maintaining form under fatigue. Strengthen the core and legs with squats and plyometric training to improve endurance.
• Sandbag Lunges: Finished 00:50 slower than average. Training Strategy: Add weighted lunges and sandbag exercises to his routine, emphasizing maintaining balance and posture under load. Work on improving hip and knee stability to enhance performance in this segment.
• Sled Pull: 00:07 slower than average. Training Strategy: Increase upper body and grip strength through exercises like deadlifts and rows. Practice sled pull techniques with varying resistance to improve pulling efficiency.
• Rowing: Completed 00:28 slower than average. Training Strategy: Focus on technique and efficiency in rowing. Work on power output and endurance with interval training on the rowing machine, ensuring proper form and breathing.

Race Strategies

• Consistent Pacing: While Graeme displayed a strong finish in later running segments, starting too slow may have impacted his overall performance. He should aim for a more consistent pace across all running segments to maintain energy levels throughout the race.
• Transition Efficiency: Reduce time spent in the roxzone by practicing transitions under timed conditions. This will help reduce unnecessary rest and improve overall race time.
• Hybrid Training Approach: While Graeme excels in running, focusing on building strength will balance his performance. Incorporate a mix of endurance and resistance training to enhance both running and strength capabilities.
• Compromised Running Drills: Practice running immediately after strength exercises in training to simulate race conditions, improving his ability to maintain speed after challenging strength segments.