Kelly Scott Hyrox Result

Overall Performance

Scott Kelly delivered a commendable performance at the 2024 Sydney Hyrox event, ranking 292nd overall and 16th in his age group. This places him in the top 27% overall and top 15% within his age group, which is a strong result. His total running time of 00:40:35 was 00:08 faster than average, indicating a solid running foundation. Notably, his best running lap was 00:05:01, showing his capability to maintain a good pace. However, Scott's performance suggests he has a more runner-focused profile, as his running times were generally faster than average, while strength-based activities like the Ski Erg and Sled Pull showed room for improvement. His initial running segments indicate a slightly fast start, as he began with a significant pace advantage that gradually evened out.

Segments to Improve

• Ski Erg (00:05:08, 100th Percentile Rank)

  The Ski Erg was a challenging segment for Scott, clocking in 00:47 slower than average. To improve, focus on technique and endurance. Incorporate high-intensity interval training (HIIT) on the ski erg to build both strength and efficiency. Emphasize form by ensuring a strong core, maintaining a straight back, and using the legs to generate power.

  Recommended Exercises:
  • Pole Pulls with resistance bands to simulate the ski motion.
  • Core strengthening exercises like Russian twists and planks.
• Sled Pull (00:05:10, 79th Percentile Rank)

  Scott's sled pull time was 00:38 slower than average. Improvement can be achieved through resistance training focusing on the back, shoulders, and grip strength. Practice with varying weights and distances to build power and endurance.

  Recommended Exercises:
  • Deadlifts and bent-over rows for back strength.
  • Grip strength exercises such as farmer's walks.
• Burpees Broad Jump (00:04:58, 65th Percentile Rank)

  This segment was 00:12 slower than average. Focus on improving explosive power and endurance. Practice burpees with added jumps to enhance both cardiovascular fitness and lower body strength.

  Recommended Exercises:
  • Plyometric exercises like box jumps and squat jumps.
  • High-repetition burpees to build endurance.
• Roxzone (00:05:40, 38th Percentile Rank)

  While faster than average, further reduction in roxzone time can be achieved by improving transition efficiency and overall fitness. Practice quick transitions in training scenarios to minimize downtime.

  Recommended Techniques:
  • Simulated transitions in training to practice swift movements.
  • Focus on maintaining a consistent pace throughout the race to reduce recovery needs between zones.

Race Strategies

• Pacing Strategy: Adjust the initial pace to conserve energy for later stages. Start with a controlled pace, especially in the first four running segments, to avoid early fatigue.
• Focus on Compromised Running: Practice running immediately after strength exercises to simulate race conditions. This will help maintain running efficiency post major exertions like the sled pull and burpees.
• Fueling and Hydration: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels and reduce fatigue.