Schepis Wayne Hyrox Result

Overall Performance

Wayne Schepis delivered a commendable performance in the Melbourne 2024 HYROX race, particularly considering his age category of 60-64. He achieved an overall rank of 1025, placing him in the top 56% of all competitors and 6th in his age group. His total running time of 00:53:35 was notably 00:24 faster than the average, indicating a strong running profile. Wayne's pacing strategy was consistent, with no significant deviation from the average in the initial running segments, suggesting neither a too fast nor too slow start. His strength in running is evident, though there is potential for improvement in strength-based segments.

Segments to Improve

• Wall Balls: Clocking in at 00:09:44, this segment was 00:42 slower than average. To enhance performance:
  • Training Strategy: Focus on building shoulder and leg endurance with exercises like thrusters and overhead presses. Incorporate wall ball drills with varied weights to improve explosiveness and consistency.
  • Form Correction: Ensure a full squat before throwing and maintain a consistent rhythm.
• Sandbag Lunges: This segment was completed in 00:07:44, 00:46 slower than average.
  • Training Strategy: Incorporate weighted lunges and Bulgarian split squats. Focus on core stability with planks and rotational exercises to maintain balance.
  • Technique: Focus on maintaining an upright posture and controlled descent during lunges.
• Ski Erg: Completed in 00:05:17, 00:30 slower than average.
  • Training Strategy: Improve upper body endurance with interval training on the Ski Erg. Incorporate rowing and resistance band exercises to strengthen the back and shoulders.
  • Technique: Focus on a strong pull-through with a powerful hip hinge.
• Sled Pull: At 00:06:38, this was 00:06 slower than average.
  • Training Strategy: Implement sled pulls and drags with varying weights. Include deadlifts and bent-over rows to build overall pulling strength.
  • Technique: Maintain a low center of gravity and use short, powerful steps.
• Roxzone: Although 00:09 faster than average, there is room for improvement to minimize transition time.
  • Training Strategy: Practice efficient transitions between exercises. Use circuit training to simulate race conditions.

Race Strategies

• Maintain Running Efficiency: Given Wayne's strong running performance, continue to capitalize on running segments. Focus on maintaining a steady pace, especially in later stages.
• Optimize Transitions: Work on reducing time in the Roxzone by practicing quick transitions and minimizing rest. This will help maintain momentum throughout the race.
• Balanced Training Approach: While running is a strength, incorporate more strength and endurance training to improve performance in strength-based segments. A balanced regimen will help in managing compromised running scenarios post-exercise.