Dickson Findlay Hyrox Result

Overall Performance

Findlay Dickson had a commendable performance in the HYROX race at the 2023 Glasgow event. He finished with an overall rank of 351, placing him in the top 24% of 1410 athletes. In his age group (U24), he achieved a rank of 27, also in the top 24% of 110 athletes. His total race time was 01:19:01, and his total running time was 00:39:05, which was 00:33 slower than the average. Findlay's best running lap was 00:04:02.

Findlay displayed strength in several segments, including Running 1, Running 2, Sled Push, Running 3, Sled Pull, Running 6, Farmers Carry, Running 7, and Roxzone, where he performed significantly better than the average time. His running performance was particularly noteworthy, as he consistently outperformed the average time in most running segments.

Segments to Improve

Based on the splits analysis, there are several segments where Findlay could focus on improvement. These segments include Wall Balls, Run Total, Running 8, Running 5, Burpees Broad Jump, and Rowing.

1. Wall Balls: Findlay's time of 00:07:58 was 02:06 slower than the average. To improve in this segment, he should focus on developing upper body strength, specifically targeting the shoulders and arms. Exercises such as overhead presses, push-ups, and medicine ball throws can help improve his performance in Wall Balls.

2. Run Total: Findlay's total running time was 00:39:05, which was slower than the average. To enhance his running performance, he should incorporate interval training and speed workouts into his training routine. Interval training can involve alternating between high-intensity sprints and recovery jogs, while speed workouts can focus on shorter, faster runs. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, can also help improve running performance.

3. Running 8: Findlay's time of 00:06:01 in this segment was 00:24 slower than the average. To improve his performance in Running 8, he should focus on endurance and stamina training. Long distance runs, hill workouts, and tempo runs can help build his endurance and improve his overall running speed.

4. Running 5: Findlay's time of 00:05:30 in this segment was 00:21 slower than the average. Similar to the previous segment, improving endurance and stamina will be beneficial for Running 5. Additionally, incorporating plyometric exercises, such as box jumps and skipping, can help improve explosiveness and speed.

5. Burpees Broad Jump: Findlay's time of 00:04:44 was 00:20 slower than the average. To enhance his performance in this segment, he should focus on improving his explosive power and agility. Exercises such as squat jumps, tuck jumps, and lateral jumps can help develop these attributes.

6. Rowing: Findlay's time of 00:04:50 was 00:15 slower than the average. To improve his performance in rowing, he should focus on developing his upper body strength and technique. Exercises such as bent-over rows, lat pulldowns, and seated rows can help strengthen the muscles used in rowing. Additionally, practicing proper rowing technique, with an emphasis on efficient strokes and breathing, can also contribute to improved performance.

Strategies

To improve overall performance in future races, Findlay should consider the following strategies:

1. Pacing: Findlay should focus on maintaining a consistent pace throughout the race. While it is important to push oneself, it is equally important to avoid starting too fast and burning out before the race is over. Finding a sustainable pace and monitoring his effort level throughout the race will help him maintain energy and performance.

2. Transition Time: Findlay should aim to minimize his transition time in the roxzone. By improving his overall fitness and practicing smooth and efficient transitions between exercises, he can save valuable time during the race.

3. Strength Training: Findlay should prioritize strength training exercises that target the muscle groups used in the specific HYROX race segments. Developing strength in these areas will enhance overall performance and help him excel in the strength-based challenges.

4. Running Training: Depending on his profile, Findlay should tailor his training to focus on either improving his running speed or enhancing his strength. If his total running time is faster than average, he should prioritize strength training exercises to further improve his strength. Conversely, if his total running time is slower than average, he should incorporate more running-specific workouts and endurance training into his routine.

By implementing these strategies and incorporating the suggested exercises, drills, and training routines, Findlay can continue to improve his performance in HYROX races and work towards achieving even better results in future events.