Kerfoot Craig Hyrox Result

Overall Performance

Craig Kerfoot had a strong performance in the 2022 London Hyrox race. He finished with an overall rank of 147, placing him in the top 11% of 1274 athletes. In his age group (40-44), he ranked 27th, also in the top 11% of 232 athletes. His overall time was 01:16:09, with a total running time of 00:39:01, which was 01:37 slower than the average.

Craig showed strength in several segments, including the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. He performed these segments faster than the average, indicating good proficiency in these areas.

Segments to Improve

Based on the splits analysis, Craig struggled in several segments, resulting in time lost. The segments where he lost the most time were the Roxzone, Run Total, Running 5, Running 8, Running 3, and Running 4.

1. Roxzone: Craig spent 00:08:16 in the Roxzone, which was 02:53 slower than the average. To improve this segment, Craig should focus on improving his overall fitness, as well as his transition time. Interval training and circuit training can help improve his cardiovascular endurance. Additionally, practicing quick transitions between exercises can help reduce the time spent in the Roxzone.

2. Run Total: Craig's total running time was 00:39:01, which was 01:37 slower than the average. To improve his running performance, Craig should focus on specific running training. Incorporating interval training, hill sprints, and long-distance runs into his training routine can help improve his running speed and endurance.

3. Running 5: Craig's time for Running 5 was 00:05:17, which was 00:20 slower than the average. To improve this segment, Craig should focus on increasing his running speed and endurance. Interval training, tempo runs, and fartlek training can help improve his running performance in this segment.

4. Running 8: Craig's time for Running 8 was 00:05:37, which was 00:15 slower than the average. To improve this segment, Craig should focus on improving his running endurance. Long-distance runs, tempo runs, and hill repeats can help improve his endurance and speed in this segment.

5. Running 3: Craig's time for Running 3 was 00:05:07, which was 00:12 slower than the average. To improve this segment, Craig should focus on improving his running speed and efficiency. Incorporating interval training, speed drills, and form drills into his training routine can help improve his performance in this segment.

6. Running 4: Craig's time for Running 4 was 00:05:04, which was 00:12 slower than the average. To improve this segment, Craig should focus on increasing his running speed and endurance. Interval training, tempo runs, and hill sprints can help improve his performance in this segment.

Strategies

To improve his overall performance in future races, Craig should consider the following strategies:

1. Pacing: Craig should ensure that he maintains a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing himself appropriately, he can maintain a strong performance throughout the entire race.

2. Strength Training: Craig should continue to focus on strength training exercises to improve his overall strength and power. This will help him excel in segments such as the Sled Push, Sled Pull, Farmers Carry, and Wall Balls.

3. Running Technique: Craig should work on improving his running technique to increase efficiency and reduce the risk of injury. Incorporating drills such as high knees, butt kicks, and strides into his training routine can help improve his running form.

4. Transitions: Craig should practice quick and efficient transitions between exercises to minimize time spent in the Roxzone. This can be achieved through specific drills and training routines that focus on smooth transitions and minimizing rest time.

5. Mental Preparation: Craig should focus on mental preparation and mindset training to maintain a strong mental focus throughout the race. This can help him push through fatigue and maintain a strong performance.

By implementing these strategies and focusing on improving the identified areas of weakness, Craig can continue to improve his performance in future Hyrox races.