Findlay Mark Hyrox Result

Overall Performance:

Mark Findlay's performance in the 2024 Sports Direct HYROX London race places him solidly within the top half of his age group and overall, indicating a strong base level of fitness and competency across a broad range of exercises. His overall time of 01:32:55, with a total running time of 00:48:10, suggests a more balanced athlete profile, though leaning slightly towards strength rather than speed. This is further evidenced by his better-than-average performances in the Ski Erg, Sled Push, Sled Pull, Rowing, and Farmers Carry. However, his pacing appears to start strong but fades in consistency towards the latter parts of the race, particularly noted in the Running 8 and Burpees Broad Jump segments. This could indicate either an initial overspend of energy or a need for improved endurance and pacing strategy.

Segments to Improve:

• Running Total: Mark's total running time is slightly slower than average, indicating room for improvement in endurance and speed. Interval training, incorporating both short, high-intensity sprints and longer, sustained runs at a moderate pace, can help improve overall running performance. Focusing on running economy through drills such as hill repeats and tempo runs will also benefit his speed and endurance.
• Burpees Broad Jump: Significantly slower than average, this segment could see improvement through plyometric training to increase explosive power, as well as practicing the specific technique of the broad jump burpee. Incorporating exercises like box jumps, squat jumps, and lunge jumps can help build the necessary power, while regular practice of the burpee broad jump itself will ensure better efficiency and stamina in this demanding exercise.
• Wall Balls: To improve the slightly slower than average performance in Wall Balls, focus on strengthening the shoulders, legs, and core. Exercises like thrusters, overhead squats, and medicine ball slams can help build the requisite strength and endurance. Additionally, practicing wall balls with varying weights and heights can improve technique and stamina specific to this exercise.
• Sandbag Lunges: Although only slightly faster than average, there's room for improvement in efficiency and strength. Weighted lunges, step-ups, and squats can help build leg strength, while carrying drills improve grip and core stability. Technique refinement, ensuring proper form and balance, will also enhance performance in this segment.

Race Strategies:

• Pacing: Start the race at a sustainable pace, focusing on conserving energy for the latter stages. Utilize a running watch to keep track of pace in real-time, ensuring not to start too fast. Training with negative splits, where each running segment is completed slightly faster than the one before, can also be a beneficial strategy to mimic race conditions.
• Transition Efficiency: Mark's Roxzone time indicates efficient transitions, but continuous improvement through practicing swift movements between exercises and minimizing rest time can still yield better overall performance. Incorporating dynamic stretches and mobility exercises in training can also help maintain flexibility and speed during transitions.
• Strength and Conditioning: Given the balanced profile but slightly better performance in strength exercises, maintaining a focus on strength training is advised. However, integrating more targeted running workouts will address the identified gap in total running time. Combining strength work with running in the same training session can also help simulate race conditions, improving Mark's ability to perform under fatigue.
• Endurance Training: Long-duration, low-intensity training sessions should be incorporated to improve overall cardiovascular endurance, helping to maintain a strong pace throughout the race and especially in running segments. This can also aid in recovery between high-intensity exercises.

By focusing on these targeted improvements and strategies, Mark Findlay can expect to see enhancements in both his overall time and segment-specific performances in future HYROX races.