Thom Will Hyrox Result

Overall Performance

Will Thom demonstrated a strong performance in the 2024 Amsterdam Hyrox race, finishing in the top 45% overall and the top 48% in his age group. Notably, his total running time was 40 seconds faster than the average, indicating a strong runner profile. The athlete started the race with a fast pace, as seen in his Running 1 split, which was 40 seconds ahead of the average, ranked in the 18th percentile. However, his performance in later running segments suggested that he may have started too fast, as his times gradually became slower than average. His performance in strength-based exercises varied, with segments like Sled Push and Sandbag Lunges ranking in the 45th and 16th percentiles, respectively, showing good strength capacity. However, there is room for improvement in certain strength and transition segments.

Segments to Improve

• Wall Balls: This was the weakest segment, with a time of 8:26, which is 1:20 slower than the average. To improve:
  • Form Correction: Focus on keeping the chest upright and using the legs to generate power. Ensure proper squat depth and a fluid, efficient motion.
  • Exercises: Incorporate high-rep wall ball drills and squat-to-press exercises with increasing weights to build endurance and strength.
  • Technique Drills: Practice wall ball throws with varying targets to improve accuracy and speed.
• Roxzone: Spent 24 seconds longer than average. To improve transitions:
  • Transition Drills: Practice quick transitions between exercises, focusing on minimizing rest time.
  • Overall Fitness: Engage in circuit training to enhance cardiovascular endurance and reduce recovery time between zones.
• Burpees Broad Jump: Although only slightly slower than average, still has room for improvement:
  • Explosive Strength Training: Incorporate box jumps and plyometric exercises to improve power and efficiency in the jump phase.
  • Technique Refinement: Focus on smoother transitions between the burpee and jump phases.
• Farmers Carry: 18 seconds slower than average. To improve grip and core stability:
  • Grip Strength: Utilize heavy farmer's walks and dead hangs to enhance grip endurance.
  • Core Workouts: Increase core stability with exercises like planks and Russian twists, which aid in carrying performance.

Race Strategies

• Pacing Strategy: Start at a sustainable pace to conserve energy for the latter stages of the race, avoiding early fatigue.
• Focus on Efficiency: Streamline transitions between segments to reduce Roxzone times. Practice fluid and quick transitions in training.
• Compromised Running: Train with compromised running scenarios, such as running immediately after strength exercises, to adapt the body to real race conditions.
• Strength and Endurance Balance: Since Will has a strong running profile, focus on building strength endurance to complement his running ability, ensuring a more balanced performance across all segments.