Wicks Ben Hyrox Result

Overall Performance

Ben Wicks performed impressively in the 2024 Birmingham HYROX race, ranking in the top 18% of all athletes, and top 22% in his age group. His total running time was 01:29 faster than average, indicating strength in this area. However, his performance in the Roxzone and other strength-focused exercises was below average, suggesting that he has a runner profile and could benefit from enhanced strength training.

The pacing of his race is noteworthy. Despite a slower than average start in Running 1, Ben managed to consistently improve his speed in the subsequent running segments, outpacing the average speed until the final Running 8 segment. This suggests that he may have started the race conservatively and gradually increased his pace, a strategy known as negative splits.

Segments to Improve

• Roxzone: Ben's performance in the Roxzone was 01:32 slower than average, indicating room for improvement. Increasing his overall fitness level and transition speed could help. Specific exercises to consider including in his training routine are high-intensity interval training (HIIT) for overall fitness improvement, and practicing rapid transitions between exercises to reduce rest and transition time.
• Burpees Broad Jump: He was 00:39 slower than average in this segment. To improve, Ben could incorporate plyometric exercises into his routine to enhance power and explosiveness. He should also focus on his form during the burpees to ensure efficiency and speed.
• Sandbag Lunges: Ben was 00:16 slower than average. Incorporating more strength training, particularly lower body and core exercises, could help improve his performance in this area. Specific exercises could include weighted lunges and squats, and core strengthening exercises like planks and Russian twists.
• Sled Pull: Ben was 00:08 faster than average in this segment, however, this is an area where he could further improve. Incorporating more strength training, focusing on his back and arm muscles, and practicing the sled pull movement with varying weights could enhance his performance.

Race Strategies

For better race performance, Ben should consider the following strategies:

• He may want to reassess his pacing strategy. While his negative splits approach worked well in the running segments, he may want to start a tad faster in the initial running segment to avoid playing catch-up later.
• Ben should focus on efficient transitions between exercises, minimizing rest time, especially in the Roxzone. Practicing transitions during training could help accomplish this.
• Considering his running strength, Ben could leverage this by pushing a little harder in the running sections while ensuring he maintains a steady, sustainable pace in the strength segments to conserve energy.
• Finally, given his performance drop in the final Running 8 segment, Ben should work on his stamina and endurance to maintain a strong finish. Incorporating long runs into his training routine may help with this.