Bettridge Sam Hyrox Result

Overall Performance:

Sam Bettridge's performance in the 2024 Birmingham HYROX race showcases his strong running potential and robust stamina. He finished in the top 30% of 4107 athletes overall and in the top 19% of his age group (45-49). His total running time was 00:41:59, which was 00:07 faster than the average. His best running lap was at 00:04:02. His performance hints at a runner's profile, which is further corroborated by his strong running splits. However, his Roxzone time was slower than average, indicating a need to improve his transition time and overall fitness.

Segments to Improve:

• Roxzone: Sam's Roxzone time was 00:07:28, which was 00:58 slower than average. This indicates he took longer to transition between exercises. Sam should focus on improving his overall fitness to reduce transition time. High-intensity interval training (HIIT) can be a great way to increase cardiovascular fitness and improve transition times. Sam could also practice transitioning between different exercises to become more efficient.
• Sled Pull: With a time of 00:06:04, Sam was 01:17 slower than average in this segment. Sam could benefit from incorporating targeted strength training into his routine, focusing on his core and lower body. Exercises like deadlifts, squats, and lunges can be beneficial.
• Wall Balls: Sam's time was 00:06:50, which was 00:35 slower than average. To improve, Sam should incorporate more explosive, full-body movements into his training such as kettlebell swings and thrusters. Practicing the wall ball exercise specifically will also help improve his form and efficiency.
• Rowing: Sam's rowing time was 00:05:05, which was 00:19 slower than average. To improve his rowing performance, Sam should focus on improving his technique. This includes ensuring proper form in the catch, drive, finish, and recovery phases of the stroke. He could also benefit from strength training focusing on his back, arms, and core muscles.
• Ski Erg: Sam finished this segment in 00:04:43, which was 00:18 slower than average. To improve, Sam should focus on enhancing his upper body strength and cardiovascular endurance. Exercises like pull-ups, lat pulldowns, and high-intensity interval training on the Ski Erg can be beneficial.

Race Strategies:

Sam should consider implementing the following strategies during his race for better performance:

• Pacing: It appears that Sam may have started too fast, leading to a slower performance in the later stages of the race. He should work on maintaining a steady pace throughout the race to conserve energy for the more demanding segments.
• Transition: Sam should work on making his transitions between exercises smoother and quicker. This could involve planning his movements ahead and minimizing rest times between exercises.
• Strength Training: Given that strength segments like the Sled Pull and Wall Balls were areas of weakness, Sam should focus more on strength training in his routine. This can help improve his overall performance and balance his running prowess.