Arrowsmith Kallum Hyrox Result

Overall Performance

Kallum Arrowsmith had a solid performance in the 2022 Birmingham Hyrox race, finishing with an overall rank of 462 out of 1331 athletes, which places him in the top 34% of all participants. In his age group (30-34), he ranked 118 out of 274 athletes, putting him in the top 43%. His total race time was 01:25:46, with a total running time of 00:42:01, which is 00:40 slower than the average for his finish time.

In terms of his overall performance, Kallum showed strength in certain areas, particularly in Running 2, Sled Pull, Running 3, Running 4, Running 6, Running 7, Sandbag Lunges, and Wall Balls, where he performed faster than the average. However, there are areas for improvement, as he lost time in segments such as Burpees Broad Jump, Sled Push, Running 1, Ski Erg, Running 5, and his Best Lap.

Segments to Improve

1. Burpees Broad Jump: Kallum lost considerable time in this segment, with a time of 00:05:49, which is 00:50 slower than the average. To improve performance in this area, he should focus on improving his burpee technique and explosiveness in the broad jump. Incorporating plyometric exercises such as box jumps, squat jumps, and explosive push-ups can help develop power and speed. Additionally, practicing burpees with a focus on efficient movement and quick transitions can help reduce time spent on this segment.

2. Sled Push: Kallum's time of 00:04:01 in the Sled Push segment was 00:47 slower than the average. To improve in this area, he should work on developing lower body strength and explosive power. Exercises such as squats, lunges, deadlifts, and sled pushes can help build the necessary strength and power. Incorporating interval training with short bursts of sled pushing can also improve his speed and endurance in this segment.

3. Running 1: Kallum's time of 00:05:02 in Running 1 was 00:34 slower than the average. To improve his running performance, he should focus on increasing his speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running speed. Additionally, working on his running form and efficiency can also contribute to better performance in this segment.

4. Ski Erg: Kallum's time of 00:04:53 on the Ski Erg was 00:28 slower than the average. To improve in this area, he should focus on developing upper body strength and endurance. Exercises such as rowing, pull-ups, push-ups, and shoulder presses can help improve his upper body strength. Additionally, practicing on the Ski Erg with a focus on maintaining a steady pace and efficient technique can help reduce time in this segment.

5. Running 5: Kallum's time of 00:05:59 in Running 5 was 00:27 slower than the average. To improve his running performance in this segment, he should continue to work on increasing his speed and endurance through interval training, tempo runs, and hill sprints. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can also contribute to improved performance.

6. Best Lap: Kallum's best lap time of 00:04:42 was 00:15 faster than the average. This indicates that he has the potential to perform well in running segments. To further enhance his running performance, he should continue to focus on increasing his speed and endurance through targeted training methods such as interval training, tempo runs, and hill sprints.

Strategies

To improve overall performance during the race, Kallum should consider the following strategies:

1. Pacing: It is important for Kallum to maintain a consistent and sustainable pace throughout the race. This will help prevent early fatigue and allow him to perform at his best in each segment. It is crucial to avoid starting too fast and burning out before the end of the race.

2. Transition Time: Kallum should aim to minimize his transition time between segments, particularly in the Roxzone. Improving overall fitness and practicing efficient transitions can help reduce the time spent in the Roxzone, leading to better overall race performance.

3. Strength Training: To improve performance in strength-based segments such as the Sled Push and Burpees Broad Jump, Kallum should focus on building lower body and upper body strength. Incorporating exercises such as squats, lunges, deadlifts, pull-ups, and push-ups into his training routine can help improve his strength and power.

4. Running Training: To improve running performance, Kallum should incorporate a variety of running workouts into his training routine. This can include interval training, tempo runs, hill sprints, and long-distance runs. Additionally, working on running form and efficiency can contribute to better performance in running segments.

5. Plyometric Training: Incorporating plyometric exercises into Kallum's training routine can help improve explosiveness, power, and speed. Exercises such as box jumps, squat jumps, and explosive push-ups can be beneficial for enhancing performance in segments that require explosive movements.

Overall, Kallum Arrowsmith has shown potential in various segments of the Hyrox race. By focusing on the areas of improvement highlighted in this report and implementing the suggested training strategies and techniques, he can enhance his performance and achieve better results in future races.