Mcwilliam Craig Hyrox Result

Overall Performance

Craig Mcwilliam delivered a commendable performance in the 2024 Perth race, securing an overall rank of 214 and placing 11th in his age group (45-49). His total running time of 00:40:34 was notably 01:32 faster than the average, indicating his strength in running. The consistent improvement in running segments after the initial lap suggests a strong endurance capacity and effective pacing strategy. However, the slower performance in the Roxzone and some strength-based exercises such as the Wall Balls and Sandbag Lunges implies that his profile leans more towards a runner than a hybrid athlete.

Segments to Improve

• Roxzone (00:07:31, 01:06 slower than average)

  The transition time in the Roxzone can be improved by enhancing overall fitness and practicing transitions.

  • Drills: Time-based transition drills between exercises, focusing on minimizing rest and optimizing equipment handling.
  • Training: High-intensity interval training (HIIT) to improve cardiovascular fitness and reduce recovery time.

• Wall Balls (00:07:13, 00:58 slower than average)

  Improving power and endurance in wall balls can greatly enhance overall performance.

  • Exercises: Med ball squat to press, thrusters, and wall ball throws with a focus on maintaining a consistent pace.
  • Technique: Focus on maintaining proper form with a deep squat and explosive upward motion.

• Sandbag Lunges (00:05:07, 00:12 slower than average)

  Enhancing lower body strength and stability will improve performance in sandbag lunges.

  • Exercises: Bulgarian split squats, weighted lunges, and core stabilization exercises.
  • Technique: Focus on engaging the core and maintaining an upright posture to improve balance and control.

• Ski Erg (00:04:55, 00:31 slower than average)

  Improving efficiency and technique on the Ski Erg can reduce time spent in this segment.

  • Exercises: Incorporate upper body strength training such as pull-ups and bent-over rows.
  • Technique: Focus on a powerful and efficient pull, utilizing both arms and legs for maximum force.

Race Strategies

• Start Steady: Ensure a more conservative start to avoid early fatigue, as observed in Running 1, and build up pace in subsequent running segments.
• Optimize Rest: Minimize downtime in the Roxzone by rehearsing transitions and maintaining a steady heart rate and breathing pattern.
• Compromised Running: Practice running drills post-exercise to simulate race conditions, focusing on maintaining form and pace after strength exercises like sled push and pull.
• Pacing: Continue leveraging strong running capabilities by maintaining a consistent pace throughout the race, as demonstrated in the later running segments.