Braid Stewart Hyrox Result

Overall Performance:

Stewart Braid, competing in the HYROX Age Group 30-34, demonstrated commendable athleticism in the 2024 Dublin event. His overall time of 01:15:54 placed him in the top 16% of all athletes, and top 20% within his age group. The total running time of 00:39:15, while slightly slower than the average, showcases a potential area of improvement. Braid appears to have a stronger profile in strength exercises, as indicated by faster than average times in the Ski Erg, Sled Push, Sled Pull, and Sandbag Lunges segments.

His performance during the running segments varied, indicating potential pacing issues. Braid started the race at a significantly faster pace than the average, as seen in Running 1 and Running 2, but slowed down in the subsequent running segments. This suggests that he may benefit from a more consistent pacing strategy.

Segments to Improve:

• Running: Braid's total running time was slower than average, suggesting a need for focused training to improve endurance and speed. Interval training, incorporating both high-intensity and low-intensity periods, could be beneficial. This will help improve cardiovascular fitness and running efficiency. Also, incorporating hill sprints or incline treadmill training can help strengthen the leg muscles and improve running speed.
• Burpees Broad Jump: This segment was significantly slower than the average. To improve performance in this segment, Braid should incorporate exercises that boost explosive power and coordination, such as box jumps, squat jumps or plyometric push-ups. Also, practicing the technique of the burpee broad jump itself will help improve efficiency and speed.
• Wall Balls: This segment was slower than average. To improve performance in this segment, Braid could incorporate exercises that build lower body strength and improve squatting technique, such as weighted squats and lunges. Additionally, upper body strengthening exercises like kettlebell swings and medicine ball throws will help improve the throwing aspect of the wall balls.

Race Strategies:

Considering the above analysis, the following race strategies are recommended for Braid:

• Pacing Strategy: Braid should aim for a more consistent pacing strategy, rather than starting off at a significantly faster pace. This will help conserve energy for later segments and prevent early fatigue.
• Transition Efficiency: Braid had a faster than average roxzone time, indicating efficient transitions. However, maintaining or improving transition efficiency will contribute to better overall performance. This can be achieved by practicing transitions during training to make them more fluid, and ensuring good recovery techniques between segments.
• Strength and Endurance Training: As Braid seems to have a strength-oriented profile, focusing more on endurance training, especially running, will help improve his overall time. This could include longer, steady-state runs to improve cardiovascular endurance, along with speed work to improve running pace.
• Technique Improvement: For the strength segments like Burpees Broad Jump and Wall Balls, focusing on improving technique will help increase efficiency and speed. This means practicing the movements to ensure correct form, as well as strengthening the relevant muscle groups.