Feay Stuart Hyrox Result

Overall Performance:

Stuart Feay's performance in the 2024 Glasgow HYROX race places him solidly within the top 59% of all athletes and within the 63rd percentile of his age group, indicating a commendable effort across the board. A closer inspection of his splits reveals that Stuart is stronger in strength-based activities, such as the Sled Push and Sled Pull, where he significantly outperformed the average. However, his overall running time was slower than average, suggesting that endurance and pacing during runs are areas for improvement. Notably, his performance in the running segments varied, with some laps faster than average, indicating potential issues with pacing or endurance over time. Stuart's profile leans towards a hybrid athlete, but there is room to enhance his running to complement his strength abilities better.

Segments to Improve:

• Running Segments & Total Running Time: Stuart's total running time was slower than average, indicating a need for improved endurance and pacing. Interval training can be highly effective here; incorporating intervals of high-intensity sprints followed by brief rest periods can improve both speed and cardiovascular efficiency. Long, slow distance runs (LSD) will also help in building endurance. To address pacing, practicing running at a consistent pace using a metronome app during training runs can help Stuart develop a more effective running rhythm.
• Burpees Broad Jump: This segment was notably slower, suggesting a need for enhanced explosive power and coordination. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can help improve explosive strength. Additionally, practicing the burpee component separately to increase speed and efficiency before integrating broad jumps can refine technique and overall performance in this segment.
• Sandbag Lunges: Slowness in this segment may indicate a need for improved lower body strength and endurance. Incorporating weighted lunges, step-ups, and Bulgarian split squats into the training routine can build strength in the relevant muscle groups. Endurance can be enhanced by increasing the volume of these exercises over time.
• Farmers Carry: The slower time suggests grip strength and core stability could be areas for improvement. Grip strength exercises, such as dead hangs and farmer's walks with progressively heavier weights, can be beneficial. Core-strengthening exercises, including planks, Russian twists, and medicine ball throws, can improve stability and performance in this segment.

Race Strategies:

• Improved Pacing: Stuart should focus on maintaining a consistent pace throughout the race, especially during the running segments. Starting slightly slower than race pace and gradually increasing can help conserve energy for stronger finishes in each segment. Utilizing a running watch to keep track of pace in real time can aid in this strategy.
• Transition Efficiency: The Roxzone time indicates that transition times could be improved. Practicing quick transitions between exercises in training, including setting up equipment in advance and rehearsing the move from one exercise to the next, can help reduce these times during the race.
• Mid-Race Nutrition and Hydration: Considering the length of the race, Stuart should plan for mid-race nutrition and hydration to maintain energy levels. Experimenting with different forms of nutrition (gels, chews, etc.) during training can help identify what works best to be implemented on race day.

By focusing on these targeted improvements and implementing strategic race-day practices, Stuart Feay has the potential to significantly enhance his HYROX race performance, particularly by balancing his evident strength capabilities with improved running endurance and efficiency.