Rawls Ben Hyrox Result

Overall Performance

Ben Rawls demonstrated a commendable performance in the 2024 Manchester HYROX, placing in the top 40% of his age group and overall in the top 36% among 1910 athletes. His overall time was 01:26:21, with a total running time of 00:47:42, which was 06:08 slower than average. Despite starting off strong in Running 1, Ben’s running pace gradually slowed down, indicating potential issues with endurance or pacing. His strength segments, notably the Sled Pull and Wall Balls, were significantly faster than average, showcasing a stronger inclination towards strength-based exercises over pure running. This hybrid profile suggests that while Ben has considerable strength, there is a need to balance his training more effectively to improve his running endurance and pacing throughout the race.

Segments to Improve

• Running Segments: Given the total running time was considerably slower than average, focusing on endurance and speed training is crucial. Interval training, such as 400m repeats with rest equal to the run time, can help improve speed. Long, slow runs to increase aerobic capacity, and tempo runs to improve lactate threshold, should be incorporated into his training routine at least twice a week. Additionally, incorporating hill sprints can improve strength and endurance in running.
• Burpees Broad Jump: This segment was significantly slower, indicating a need for improvement in explosive strength and coordination. Plyometric exercises, such as box jumps and squat jumps, can enhance explosive power. Practicing burpees separately, focusing on form and efficiency, then gradually incorporating the broad jump to reduce the time taken per repetition, will also be beneficial.
• Transition Times (Roxzone): While faster than average, further reducing transition times can help shave off crucial seconds. This can be achieved by practicing quick transitions between exercises in training sessions and focusing on overall fitness to reduce fatigue levels, allowing for faster movement between segments.

Race Strategies

• Effective Pacing: Ben started the race faster than average but slowed down as the race progressed. Implementing a pacing strategy that starts slightly slower than his average pace and gradually increasing the intensity can help maintain a more consistent speed throughout. Regularly training at his desired race pace can also make this pace feel more natural on race day.
• Strength and Endurance Balance: Given Ben’s strong performance in strength segments, maintaining his strength while improving running endurance is key. This can be achieved by alternating strength training days with running-focused training days, ensuring adequate recovery to prevent overtraining.
• Transitions Training: Practicing quick transitions between exercises during training sessions can significantly reduce overall time. Setting up a mini-circuit that mimics the race structure, focusing on swiftly moving from one exercise to the next, can help improve his Roxzone times.
• Mental Preparation: Endurance races are not just physical but also mental challenges. Incorporating mental toughness exercises, such as visualization techniques and positive self-talk, can help Ben stay focused and push through difficult segments of the race.

By focusing on these areas, Ben Rawls can significantly improve his performance in future HYROX races. Balancing his evident strength capabilities with enhanced running performance and efficient transitions will be key to climbing the ranks in his age group and overall standings.