Malley Stewart Hyrox Result

Overall Performance:

Stewart Malley's performance in the 2024 Glasgow HYROX race places him solidly in the top half of his age group and overall, indicating a commendable level of fitness and dedication. A deep dive into his performance shows a stronger inclination towards strength-based exercises, as seen in his exceptional performances in the Burpees Broad Jump, Farmer's Carry, and Sandbag Lunges. His total running time, however, was slower than average, suggesting a need for improvement in endurance and pacing. Stewart's pacing appears to start strong but falters significantly in the final running segment, indicating potential issues with endurance or pacing strategy. This mixed performance hints at a hybrid athlete profile with a stronger leaning towards strength rather than pure running endurance.

Segments to Improve:

• Run Total: Given the slower than average total running time, Stewart should focus on improving his aerobic base and running efficiency. Interval training, such as 400m repeats at a faster pace than his current 5k pace with equal rest periods, can be beneficial. Additionally, incorporating tempo runs (steady runs at a comfortably hard pace) once a week can improve his lactate threshold, allowing him to sustain a faster pace for longer.
• Wall Balls: The slower performance in Wall Balls suggests a need for improvement in muscular endurance and coordination under fatigue. Incorporating exercises like thrusters, which mimic the Wall Ball's squat and press motion, can be helpful. Stewart should also work on high-rep squat endurance workouts, aiming to maintain form and efficiency throughout longer sets.
• Sled Push: To improve in the Sled Push, Stewart should focus on building leg and core strength. Squats, leg presses, and weighted lunges will build the necessary leg strength, while exercises like planks and deadlifts will strengthen the core. Practicing with the sled, starting with shorter distances and gradually increasing the weight and distance, can also improve technique and endurance.
• Ski Erg: For the Ski Erg, improving upper body endurance and power is crucial. Rowing intervals can be beneficial here for building upper body aerobic capacity. Additionally, incorporating pull-ups, lat pull-downs, and core exercises like Russian twists can enhance the strength and endurance needed for better Ski Erg performances.

Race Strategies:

• Pacing: Stewart should aim for a more controlled start, conserving energy for a strong finish. Utilizing a running watch to monitor pace and setting target splits for each running segment can help maintain an even pace throughout the race.
• Transitions (Roxzone): His faster than average Roxzone time indicates efficient transitions, but there's always room for improvement. Practicing quick transitions between exercises in training, focusing on reducing rest times and optimizing movement between stations, can shave off valuable seconds.
• Endurance Training: Given the falter in the final run, incorporating longer runs into his training plan, progressively increasing the distance, will help build the endurance needed to maintain a strong pace throughout the race.
• Strength Endurance: For the strength segments, focusing on high-rep, lower-weight training sessions that mimic the race conditions (e.g., doing sets of Wall Balls immediately after a run) can help improve muscular endurance and performance under fatigue.

By addressing these specific areas and adjusting his training focus, Stewart has the potential to significantly improve his overall performance in future HYROX races.