Sanders Craig Hyrox Result

Overall Performance:

Craig Sanders showed a commendable performance in the 2024 Manchester HYROX, placing in the top 39% of all athletes and top 26% in his age group. A notable strength is his running, where he consistently outperformed the average, suggesting a strong running base. His total running time being 00:14 faster than average indicates a predominantly runner profile. However, there appears to be a need for improvement in strength-focused exercises, as highlighted by slower-than-average times in segments like Burpees Broad Jump and Wall Balls. Craig's pacing seems well-managed in initial running segments but shows signs of fatigue or reduced efficiency in mid to late-stage exercises, indicating potential areas for endurance and strength training focus.

Segments to Improve:

• Burpees Broad Jump: Craig lost significant time here, over a minute slower than average. Focus on plyometric exercises like box jumps, squat jumps, and broad jumps to build explosive power. Incorporating burpees into circuit training can also improve endurance and efficiency in this exercise. Drills should emphasize form and explosiveness with minimal ground contact time.
• Wall Balls: Being 00:34 slower than average suggests a need for improvement in muscular endurance and coordination. Wall Ball shots require a combination of strength, coordination, and cardiovascular endurance. Training should include thrusters for strength, medicine ball throws for power, and interval training for endurance. Emphasize full depth in squats and efficient energy transfer through the throw.
• Ski Erg: Craig's performance was 00:23 slower than average. To improve, focus on interval training on the Ski Erg to enhance endurance and power output. Technique drills emphasizing proper arm pull and core engagement are crucial. Incorporating upper body strength training, specifically for back and shoulders, will also aid performance.
• Running 3: This segment showed a decline in performance, indicating potential fatigue or inefficiency in transitioning from strength exercises to running. Interval running post-strength training can simulate race conditions and improve endurance. Focus on maintaining running form and efficiency through fatigue.
• Sled Pull: Being 00:19 slower than average, Craig should work on lower body strength, specifically targeting hamstring and glute engagement. Practice with weighted sled pulls and deadlifts to build strength. Technique drills focusing on efficient body positioning and power transfer can also enhance performance.

Race Strategies:

• Transition Efficiency: Craig's Roxzone time suggests room for improvement in transition times. Practicing quick and efficient transitions between exercises in training can reduce overall time. This includes setting up for the next exercise during the last reps of the current one and mentally preparing for the switch.
• Pacing Strategy: Given Craig's strong running ability, maintaining a steady pace in running segments can conserve energy for strength exercises. Use running as a recovery and focus on pushing the pace in earlier runs to capitalize on this strength.
• Strength Training Focus: Given the analysis, shifting some focus towards strength and muscular endurance training will balance Craig's athlete profile. This includes integrating more compound lifts, HIIT sessions, and specific exercise drills mentioned above.
• Mental Preparation: Mental resilience plays a crucial role in enduring the challenging moments of a race. Visualization techniques, focused breathing exercises, and setting mini-goals throughout the race can help maintain motivation and performance under pressure.

By addressing these specific areas of improvement and implementing strategic race plans, Craig Sanders is well-positioned to enhance his performance in future HYROX races, potentially achieving even better rankings and times.