Kelshaw Robbie Hyrox Result

Overall Performance

Robbie Kelshaw's performance in the Hyrox race in Manchester was commendable. He achieved an overall rank of 307, which places him in the top 33% of 928 athletes. In his age group (30-34), he ranked 68th out of 186 athletes, placing him in the top 36%.

Robbie's overall time of 01:29:13 reflects his strong performance. However, there are areas where he can further improve to enhance his race results.

Based on the splits analysis, Robbie's total running time of 00:46:26 was 04:05 slower than the average for his finish time. This suggests that Robbie should focus on improving his overall fitness and transition time to decrease the time spent in the "roxzone" (transition zones).

Segments to Improve

1. Running 1 (00:06:03) - Robbie was 01:27 slower than the average for this segment. To improve his running performance, he should incorporate interval training, focusing on increasing his speed and endurance. Incorporating tempo runs and hill sprints into his training routine will help him build stamina and increase his pace.

2. Best running Lap (00:05:15) - Robbie's performance in this segment was relatively strong, with a time of 00:05:15. He should maintain this level of performance and strive to consistently achieve similar times in each lap.

3. Sled Push (00:03:58) - Robbie was 00:38 slower than the average for this segment. To improve his sled push performance, he should focus on building lower body strength and explosive power. Incorporating exercises such as squats, lunges, and sled pushes in his training routine will help him develop the necessary strength and power for this segment.

4. Burpees Broad Jump (00:05:33) - Robbie was 00:16 slower than the average for this segment. Improving his burpees broad jump performance requires a combination of cardiovascular endurance and lower body strength. Incorporating exercises like burpees, box jumps, and plyometric exercises will help Robbie improve his explosive power and overall performance in this segment.

5. Running 7 (00:05:49) - Robbie was 00:14 slower than the average for this segment. To improve his running performance in this segment, Robbie should focus on maintaining a consistent pace throughout the race. Incorporating endurance runs and tempo runs into his training routine will help him increase his speed and endurance.

Strategies

1. Pacing: Robbie should aim to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in lost time. Consistency in pacing will help him optimize his overall performance.

2. Transitions: Robbie should work on improving his transition time in the "roxzone." This can be achieved through efficient movement between exercises and minimizing rest time. Incorporating circuit training in his training routine will help him improve his transition speed and overall fitness.

3. Strength Training: Robbie should focus on building strength in his lower body and core muscles. This will help him excel in segments such as the sled push and burpees broad jump. Incorporating exercises like squats, deadlifts, and planks into his training routine will help him develop the necessary strength for these segments.

4. Endurance Training: Robbie should incorporate long-distance running and interval training into his routine to improve his overall endurance. This will help him maintain a strong pace throughout the race and improve his running performance.

5. Mental Preparation: Robbie should also focus on mental preparation, including visualization techniques and positive self-talk. This will help him stay focused and motivated during the race, leading to improved performance.

By implementing these strategies and focusing on the identified areas of improvement, Robbie can enhance his performance in future Hyrox races and achieve even better results.