Schlemmer Craig Hyrox Result

Overall Performance:

Craig Schlemmer's performance in the 2024 Glasgow HYROX PRO event places him in the top 57% overall and top 70% in his age group, demonstrating a balanced but improvable skill set across both strength and endurance components. Notably, his total running time was marginally slower than average, suggesting a more strength-oriented athlete rather than a pure runner. This is further supported by his faster performances in segments like the Sandbag Lunges and Rowing. However, the significantly slower times in Wall Balls and the Sled Pull indicate areas where targeted improvements could yield overall performance enhancements. Craig’s pacing seems to have been conservative in the initial running segments, potentially affecting his overall rank. His quick Roxzone transitions suggest strong overall fitness and efficient movement between exercises.

Segments to Improve:

• Wall Balls: Craig's Wall Balls segment was notably slower, indicating a need for both strength and endurance work. Focused training should include high-repetition wall ball drills to improve muscular endurance and technique. Additionally, incorporating plyometric exercises such as jump squats and box jumps can increase explosive power, vital for efficient Wall Ball execution. Practicing correct form—deep squats with a powerful upward thrust—will also enhance performance.
• Sled Pull: To improve in this area, Craig should incorporate more posterior chain exercises, such as deadlifts, kettlebell swings, and hip thrusts, to build strength. Regular practice with sled drills, varying the weight and sprint distances, will also be beneficial. Technique adjustments, like maintaining a low, powerful stance, can help maximize efficiency during the pull.
• Farmers Carry: This segment requires grip strength and core stability. Incorporating grip-strengthening exercises (e.g., dead hangs, farmer’s walks with increasing weight) and core stability work (planks, dead bugs) into his routine will be crucial. Additionally, practicing the Farmer's Carry with attention to posture and efficient movement can prevent fatigue and improve times.
• Sled Push: Improvements here can come from targeted leg and core strength workouts, focusing on exercises like squats, lunges, and leg presses. Adding explosive, sprint-based training can also improve performance. Technique-wise, practicing with varying sled weights and focusing on maintaining a consistent, low body angle will help build both strength and endurance in this segment.

Race Strategies:

• Start Strong but Smart: Given Craig’s conservative start, focusing on a slightly faster but sustainable pace in the initial running segments could prevent playing catch-up later on. This requires balancing speed with energy conservation, especially important in a multi-discipline event like HYROX.
• Efficient Transitions: Although Craig shows efficiency in Roxzone transitions, further minimizing idle time through strategic pre-planning of each station's approach and exit can shave seconds off the overall time. Mental rehearsals of transitions can enhance this aspect.
• Segment-Specific Pacing: Understanding the energy and time demands of each segment can allow Craig to allocate his efforts more effectively. For example, knowing he has stronger rowing and sandbag lunge abilities, he can push harder in these areas and conserve energy in weaker segments by maintaining a steady, manageable pace.
• Mid-Race Reassessment: Being able to assess performance and fatigue levels mid-race and adjust pacing accordingly will be crucial. If certain segments go better than expected, Craig can capitalize on this by adjusting his effort in subsequent sections.

By focusing on these targeted improvements and race strategies, Craig Schlemmer can transform his weaker segments into strengths and optimize his performance in future HYROX events.