Moore Brandn Hyrox Result

Overall Performance:

Brandn Moore's performance in the 2024 Houston HYROX race places him solidly in the top 40% of all athletes and the top 38% within his age group, showcasing his competitive edge in a demanding field. His overall time was 01:17:28, with a total running time of 00:42:17, which is slightly slower than average. This indicates that while Brandn has a strong foundation in both running and strength exercises, there are opportunities for improvement in both areas to achieve a more balanced athlete profile. His fastest running lap was commendable, but a closer look reveals a pattern of starting slightly too slow in the initial running segments and losing time in key exercises like Rowing and Ski Erg. Brandn's performance in Sled Push and Burpees Broad Jump, however, was significantly above average, highlighting his strengths in explosive strength exercises.

Segments to Improve:

• Running: Brandn's total running time was slower than average, indicating a need to focus on endurance and speed. Interval training, incorporating both short sprints and longer, tempo runs can help improve his pace. Specific drills such as hill repeats and speedwork on the track should be integrated into his training regimen. Considering the compromised running scenarios post-exercises like the Ski Erg and Rowing, practicing transitions between strength exercises and running can help minimize time loss.
• Rowing: This segment was significantly slower than average. Improving technique through drills focusing on power strokes and efficient use of the legs can enhance performance. Incorporating interval training on the rower, with a mix of high-intensity sprints and medium-paced rowing, can also improve overall rowing fitness.
• Ski Erg: Similar to Rowing, focusing on technique, particularly on maintaining a strong, consistent pace and maximizing the pull-down phase, can help shave off critical seconds. Including Ski Erg intervals and endurance sessions in his training will be beneficial.
• Farmers Carry and Sandbag Lunges: These segments indicate a need for improved grip strength and lower body endurance. Including grip-strengthening exercises (e.g., dead hangs, farmer's walks with increased weight) and focused leg work (e.g., weighted lunges, step-ups) will enhance performance in these areas.

Race Strategies:

• Efficient Pacing: Brandn should aim for a more consistent pace across the running segments. Starting too slow can place him at a disadvantage. Incorporating pacing strategies in training, such as negative splits or even pacing drills, can help him manage his energy better across the race.
• Transition Work: With a faster than average roxzone time, focusing on reducing transition times even further can provide a competitive edge. Practicing quick transitions between exercises in training, with an emphasis on reducing rest time, will help improve overall race time.
• Exercise-Specific Endurance: For exercises where Brandn lost time, incorporating more of these specific exercises into his routine will help. This includes back-to-back sessions where he transitions from a strength exercise directly into a running segment, mimicking race conditions and improving his ability to maintain a strong pace post-exercise.
• Recovery and Nutrition: Ensuring optimal recovery and nutrition strategies are in place is crucial for improving performance. This includes focusing on post-workout recovery practices and tailoring nutrition to support both endurance and strength training needs.

By focusing on these targeted areas of improvement and implementing strategic adjustments to his training and race day approach, Brandn Moore has the potential to significantly enhance his performance in future HYROX races.