Fisher Braydn Hyrox Result

Overall Performance

Braydn Fisher delivered a solid performance in the 2024 Melbourne Hyrox race, ranking in the top 34% overall and the top 39% within his age group. His overall time was 01:28:05. Notably, his performance in strength-based exercises such as the Ski Erg and Sled Push was exceptional, placing him in the top 1% and 4% respectively. However, his total running time was slightly slower than average, suggesting room for improvement in his running capacity. Braydn's pacing seemed consistent but slightly on the slower side in the initial running segments, indicating a conservative start. This positions him more as a strength-focused athlete, with potential gains to be made in running efficiency.

Segments to Improve

• Total Running Time:

  Braydn's total running time was 01:02 slower than average. To improve, he should focus on increasing running efficiency through interval training and tempo runs. These workouts can help build speed and endurance.

  • Interval Training: Conduct sessions of 400m to 800m repeats at a pace faster than his race pace, with equal time for recovery.
  • Tempo Runs: Include a weekly 20-minute run at a comfortably hard pace, approximately 20-30 seconds slower than his 5k pace.
• Burpees Broad Jump:

  Braydn was 42 seconds slower than average in this segment. Improving explosive power and agility will help in this area.

  • Plyometric Drills: Incorporate box jumps and burpee variations to enhance explosiveness.
  • Form Correction: Focus on maintaining a strong core and using arms effectively to propel forward during jumps.
• Sandbag Lunges:

  With a time 50 seconds slower than average, Braydn can benefit from strengthening his legs and improving muscular endurance.

  • Leg Strengthening Exercises: Perform weighted lunges and step-ups focusing on form and control.
  • Endurance Building: Add high-repetition sets to his routine to enhance muscular stamina.
• Roxzone and Transition Efficiency:

  Braydn's transition time was slightly slower than average, indicating potential for improving his transition efficiency.

  • Transition Drills: Practice quick transitions between different exercises to minimize downtime.
  • Overall Fitness: Enhance cardiovascular fitness through cross-training activities such as cycling or swimming.

Race Strategies

• Start Pace: Consider starting at a slightly faster pace in the initial running segments to establish a strong foundation.
• Energy Management: Distribute energy effectively across the race, ensuring adequate energy reserves for later, more demanding segments.
• Transition Planning: Develop a transition plan to minimize time in the Roxzone, focusing on quick and efficient movements between exercises.
• Compromised Running: Practice running drills post-strength exercises to simulate race conditions, ensuring a smoother transition during actual events.