Key Ben Hyrox Result

Overall Performance:

Ben Key demonstrated a commendable performance in the 2024 Glasgow HYROX, finishing in the top 4% overall and top 5% in his age group. His overall time of 01:05:59 highlights his competitive edge and fitness level. However, when breaking down his performance, it is evident that Ben has a more strength-oriented profile, excelling in the strength exercises but performing slightly below average in total running time by 01:44 compared to the average for his finish time. This suggests his running segments, particularly the transitions (roxzone), are areas where there is significant room for improvement. Despite starting the race slightly slower than average in the initial running segments, Ben showed remarkable resilience and strength in exercises like Burpees Broad Jump, Rowing, Farmer's Carry, and Sandbag Lunges, finishing well above average in these segments.

Segments to Improve:

• Total Running Time & Roxzone: Ben's total running time and his transition times (roxzone) are slower than average, indicating a need to enhance his running efficiency and reduce downtime between exercises. To improve these areas:
• Integrate interval training into his routine to boost his running pace. Sessions like 400m repeats with active recovery periods can help increase his speed and endurance.
• Practice transitions by setting up mock exercise-to-running switches during training, minimizing rest time and enhancing muscle memory for quicker changes.
• Include plyometric exercises (e.g., box jumps, jump squats) twice a week to improve explosive power, beneficial for both running and transitions.
• Running Post Strength Exercises: Given that certain strength segments precede running stages, it's crucial to train the body to cope with running under fatigue. Strategies include:
• End strength training sessions with a short, intense run to simulate race conditions.
• Incorporate circuit training that alternates between strength exercises and short sprints to improve recovery time and adaptability.

Race Strategies:

• Start Strong but Steady: While Ben's initial pace was slower than average, aiming for a slightly faster but sustainable pace at the beginning can help position him better without expending excessive energy.
• Focus on Efficient Transitions: Reducing roxzone time can significantly impact overall performance. Practicing swift and seamless transitions between running and strength exercises during training will pay off on race day.
• Monitor and Adjust Pace: Utilize a smartwatch or heart rate monitor to keep track of pace and exertion levels. This can help Ben manage his energy better through the race, knowing when to push harder on his strengths and conserve energy on weaker segments.
• Strength Segments as Recovery: Given Ben's strength, using the initial seconds of strength exercises to recover slightly can allow for a more robust performance in the subsequent running segments.

By focusing on these targeted improvements and implementing strategic race tactics, Ben Key has the potential to enhance his performance considerably in future HYROX events, particularly in running efficiency and transition times, which could see him climbing even higher in the rankings.