Timmins Pado Hyrox Result

Overall Performance

Pado Timmins delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 1134 out of 3118 athletes, placing him in the top 36%. Within his age group (45-49), he ranked 59th, positioning him in the top 25% of 236 athletes. His total running time of 42:22 was notably 1:12 faster than the average, indicating a strong running profile. The initial segments (Running 1 to Running 4) suggest that Pado maintained a consistent pace, starting strongly with Running 1 at 46 seconds faster than average. This consistency in running highlights his strength in endurance and pacing. However, performance dropped during strength-intensive segments like Burpees Broad Jump and Sandbag Lunges, pointing towards a need for enhanced strength training to complement his running prowess.

Segments to Improve

• Burpees Broad Jump: Pado was 1:20 slower than average, ranking in the 92nd percentile. To improve, focus on enhancing explosive power and endurance. Training Strategies:
  • Incorporate plyometric exercises like box jumps and squat jumps into routine.
  • Perform interval training with short, intense bursts of burpees followed by brief recovery periods to simulate race conditions.
  • Practice form corrections, ensuring proper landing mechanics to prevent fatigue and injury.
• Sandbag Lunges: 1:20 slower than average, ranking in the 94th percentile. Focus on building leg strength and stability. Training Strategies:
  • Incorporate weighted lunges and step-ups to build strength and endurance.
  • Practice balance exercises like single-leg deadlifts to improve stability.
  • Regularly perform high-rep lunge workouts to build muscular endurance.
• Wall Balls: Although slightly faster than average, further improvement is possible. Training Strategies:
  • Focus on squat depth and explosiveness with exercises like jump squats and medicine ball slams.
  • Enhance coordination and consistency by practicing wall ball drills with varying targets and weights.
  • Include core strengthening exercises to aid in maintaining form and reducing fatigue.

Race Strategies

• Transition Efficiency: Although his Roxzone time was 32 seconds faster than average, continuous improvement in transitions can further optimize overall race time. Practice efficient transitions by simulating race conditions in training and minimizing downtime between segments.
• Compromised Running: Integrate compromised running drills where running segments are performed immediately after strength exercises to enhance adaptation to race conditions.
• Maintain Pacing: Given his strong initial running segments, continue to focus on maintaining a steady pace throughout the race, avoiding burnout in early segments to conserve energy for strength-intensive parts.