Filby Gregg Hyrox Result

Overall Performance

Gregg Filby participated in the HYROX event at the Singapore National Stadium, competing in the age group 40-44. His overall rank was 933 out of 1325 athletes, placing him in the top 70%. Within his age group, he ranked 135 out of 187 participants, placing him in the top 72%. His overall time was 2:19:42. His total running time was 1:14:25, which was 5:43 slower than the average, indicating that his running performance lagged behind his peers. This suggests that Gregg has a more strength-oriented profile, given his better performance in strength-based exercises.

Examining his pacing, Gregg started too slow, particularly noticeable in the first four running segments, which contributed significantly to his slower overall running time. His strength is evident in exercises like the Wall Balls, Sled Push, and Sled Pull, where he performed faster than average.

Segments to Improve

• Total Running Time: To improve his running performance, Gregg should focus on enhancing his aerobic capacity and running efficiency. Incorporating interval training, tempo runs, and long-distance runs can build endurance and speed. Specific drills such as high-knee exercises, butt kicks, and stride length improvement can enhance running form and efficiency.
• Roxzone: Gregg's transition times in the Roxzone were slower than average. To improve this, he should work on minimizing rest periods and practicing quick transitions between exercises. Circuit training with minimal rest between activities can simulate race conditions and improve transition speed.
• Farmers Carry: His performance in the Farmers Carry was slower, which could be improved by incorporating grip strength exercises and core stability workouts. Exercises like deadlifts, farmer's walks with varying weights, and core workouts like planks can enhance performance in this segment.
• Rowing: Gregg lagged in the rowing segment. To improve, he should focus on technique and endurance. Rowing drills that emphasize powerful strokes and maintaining consistent speed can be beneficial. Incorporating rowing intervals and endurance sessions in training can also boost performance.

Race Strategies

• Pacing Strategy: Start each running segment at a moderate pace to avoid early fatigue. Maintain a consistent pace across all running segments, aiming for even splits to conserve energy for later stages of the race.
• Efficient Transitions: Practice quick transitions during training to reduce time spent in the Roxzone. This can be achieved by planning and visualizing transitions ahead of time, ensuring a seamless flow between exercises.
• Compromised Running Training: Incorporate scenarios where Gregg practices running immediately after strength exercises to simulate race fatigue. This will prepare him for the sensation of running on tired legs, improving his overall race resilience.