Griffiths Michael Hyrox Result

Overall Performance

Michael Griffiths delivered a strong performance in the 2024 Sydney Hyrox race, finishing in the top 37% overall and top 28% in his age group category. His overall time was 01:24:50. Despite a total running time that was 00:12 slower than average, he showcased a strong balance between strength and endurance exercises, with outstanding results in the Sled Push at the 5th percentile rank. However, the total running time suggests that Michael is more of a strength-oriented athlete, as he tends to lose time during running segments. His initial running segments (Running 1 to Running 4) indicate a relatively fast start, maintaining a pace faster than average initially but slowing down progressively, suggesting possible early fatigue.

Segments to Improve

• Sandbag Lunges: This was one of the weakest segments, with a time of 00:06:06, which is 01:05 slower than average. To improve, Michael should focus on:
  • Strengthening the lower body through exercises such as lunges with weights, Bulgarian split squats, and single-leg deadlifts.
  • Enhancing core stability with planks, Russian twists, and hanging leg raises to maintain better form during lunges.
  • Improving endurance by including high-rep lunge drills and incorporating sandbag training in his routine to simulate the race conditions.
• Burpees Broad Jump: With a time of 00:05:56, this segment was 00:47 slower than average. To improve, Michael should consider:
  • Boosting explosive power using plyometric exercises such as box jumps, squat jumps, and burpee variations.
  • Focusing on upper body strength through push-ups, bench presses, and overhead presses to enhance push-off in burpees.
  • Practicing technique by breaking down the burpee motion into components and refining each separately.
• Wall Balls: The time here was 00:06:34, 00:12 slower than average. To improve, Michael can:
  • Build shoulder endurance with exercises like overhead presses, lateral raises, and face pulls.
  • Improve squat power through front squats and goblet squats, focusing on explosive upward movement.
  • Practice Wall Balls with lighter balls to perfect technique before gradually increasing weight.

Race Strategies

• Pacing: Start at a steady pace rather than too fast to conserve energy for later stages. Aim to maintain a consistent pace close to the average rather than dropping significantly in later running segments.
• Transition Efficiency: Improve transition times by practicing quick transitions between exercises during training sessions. This will reduce unnecessary rest periods and make the most of the Roxzone.
• Compromised Running: Train running under fatigue by simulating race conditions in training sessions. For instance, perform a strength exercise followed immediately by a running segment to get used to the feeling of compromised running.