Kirwen Bobby Hyrox Result

Overall Performance

Bobby Kirwen had a solid performance in the 2020 Dallas Hyrox race. He finished with an overall rank of 94, placing him in the top 49% of 189 athletes. In his age group (25-29), he ranked 19th, which is in the top 51% of 37 athletes. His overall time was 01:52:46, and his total running time was 01:08:14, which was 16:08 slower than the average. It is worth noting that his best running lap was 00:14:04.

Based on the splits analysis, Bobby performed exceptionally well in the Running 1 and Burpees Broad Jump segments, where he was faster than the average. However, he struggled in the Sled Push, Sled Pull, Running 4, and Rowing segments, as he was significantly slower than the average.

Segments to Improve

1. Sled Push: Bobby was 02:39 slower than the average time in this segment. To improve his performance, he should focus on building strength and power in his upper body and lower body. Exercises such as sled pushes, push-ups, squats, and lunges can help improve his pushing strength. Additionally, he should practice maintaining a steady pace and technique during the sled push to minimize time lost.

2. Sled Pull: Bobby was 03:05 slower than the average time in this segment. To improve his sled pull performance, he should work on strengthening his back, legs, and grip. Exercises like deadlifts, rows, and farmer's carries can help improve his pulling strength. Additionally, he should focus on maintaining a consistent pace and technique during the sled pull to minimize time lost.

3. Running 4: Bobby was 07:44 slower than the average time in this segment. To improve his running performance, he should incorporate interval training and endurance runs into his training routine. This will help improve his speed and stamina during longer running segments. Additionally, he should focus on proper running form and technique to optimize his efficiency and reduce time lost.

4. Rowing: Bobby was 00:46 slower than the average time in this segment. To improve his rowing performance, he should focus on building endurance and power in his upper body and core. Incorporating rowing machine workouts into his training routine will help improve his rowing technique and efficiency. He should also work on maintaining a consistent pace and technique throughout the rowing segment to minimize time lost.

Strategies

1. Pacing: Bobby should focus on maintaining a steady and consistent pace throughout the race. It is important not to start too fast and burn out early on. He should aim to evenly distribute his energy and effort across all segments to avoid fatigue and optimize performance.

2. Transition Time: Bobby should work on improving his transition time between segments. This can be achieved by practicing quick and efficient transitions during training. He should aim to minimize the time spent in the roxzone by improving his overall fitness and transition techniques.

3. Strength Training: Bobby should prioritize strength training exercises to improve his performance in the strength-based segments. By focusing on building strength and power in his upper body and lower body, he will be better equipped to handle the sled push, sled pull, and other strength-related challenges.

4. Running Training: Bobby should incorporate interval training and endurance runs into his training routine to improve his running performance. By focusing on building his speed and stamina, he will be able to tackle the running segments more efficiently.

Overall, Bobby performed well in certain segments but struggled in others. By addressing the areas of improvement outlined above and implementing the suggested training strategies and techniques, he can enhance his performance and achieve better results in future Hyrox races.