Ness Finlay Hyrox Result

Overall Performance:

Finlay Ness showcased a commendable performance in the 2024 Glasgow HYROX, placing in the top 16% overall and top 22% in his age group. A standout feature of his race was his total running time, which was 02:57 faster than average, indicating a strong runner profile. This is further supported by his best running lap time of 00:04:00. However, despite his excellent running capabilities, there is room for improvement in his strength and technique-focused segments, as well as in his transitions (Roxzone), to achieve a more well-rounded performance. Finlay's pacing appeared to start slightly slower in the first running segment but improved significantly as the race progressed, suggesting he may benefit from a more aggressive start.

Segments to Improve:

• Wall Balls: Finlay's performance was significantly slower in this segment. To improve, focus on incorporating high-volume wall ball workouts to build endurance and strength. Squat depth and throwing technique should be emphasized to ensure efficiency in each rep. Plyometric exercises like box jumps and squat jumps can also help improve explosive power, which is crucial for this segment.
• Farmer's Carry: This segment was another area needing improvement. Grip strength is key here; incorporating grip-specific exercises such as dead hangs, farmer's walks with heavy kettlebells, and wrist curls will be beneficial. Additionally, core stability exercises like planks and deadlifts can improve overall posture and efficiency during the carry.
• Sled Pull: The slower time suggests a need for better technique and strength. Strength training focusing on the posterior chain, including exercises like Romanian deadlifts, hip thrusts, and leg curls, will help. Practice with sled drags and pulls of varying weights and distances can also enhance technique and endurance specific to this challenge.
• Burpees Broad Jump: To enhance performance, Finlay should focus on plyometric training to improve explosive power, including exercises like jump squats and broad jumps. Efficiency in the burpee movement, particularly in the push-up and jump phases, can be improved through practice and technique adjustments.
• Sled Push: Improvements in leg strength and endurance are key. Quadriceps- and glute-focused exercises, such as squats, lunges, and leg press, should be staples in training. Including high-intensity interval training (HIIT) with sled pushes will also help simulate race conditions and improve performance.

Race Strategies:

• Start Strong: Considering Finlay's tendency to start slower in the initial running segment, a strategy to start slightly faster could help capitalize on his running strength early on, setting a positive pace for the rest of the race.
• Transitions (Roxzone): To minimize time lost in transitions, practicing swift movements between exercises and running segments during training will be crucial. This could include setting up mock transition areas in training sessions to simulate race conditions.
• Strength Endurance Balance: Given Finlay's strong running profile, incorporating more strength-focused workouts into his regimen, particularly targeting his weaker segments, will help build a more balanced athlete capable of excelling in both running and strength tasks.
• Pacing Strategy: Monitoring his pace through the race to ensure he does not expend too much energy too early, especially before strength-intensive obstacles, will be key. Training should include workouts that mimic the race's structure, alternating between running and strength exercises, to improve pacing and energy management.
• Mental Preparation: The psychological aspect of pushing through challenging segments like wall balls and sled pushes cannot be underestimated. Visualization techniques and mental resilience training can enhance performance in these tougher segments.

By addressing these specific areas of improvement and implementing the suggested race strategies, Finlay Ness can expect to see significant enhancements in his HYROX race performance, leveraging his running strengths while becoming more proficient in strength-based challenges.