Wakeham Simon Hyrox Result

Overall Performance

Simon Wakeham had a strong performance in the 2023 London Hyrox race, finishing with an overall rank of 477 out of 1930 athletes, placing him in the top 24% of competitors. In his age group (25-29), he ranked 80 out of 264 athletes, placing him in the top 30%.

In terms of overall time, Wakeham completed the race in 01:22:36. His total running time was 00:41:44, which was 02:13 slower than the average for his finish time. This suggests that Wakeham may benefit from improving his overall fitness and transition time in order to decrease the time spent in the Roxzone.

Wakeham's best running lap was completed in 00:04:40, which was 00:19 slower than the average for his finish time. While his running performance was solid overall, there is still room for improvement in terms of speed and efficiency.

Segments to Improve

Based on the splits analysis, the segments where Wakeham lost the most time were the Run Total, Burpees Broad Jump, Wall Balls, Sandbag Lunges, Best Lap, Farmers Carry, Running 1, Ski Erg, and Rowing.

1. Run Total: Wakeham's total running time of 00:41:44 was 02:13 slower than the average for his finish time. To improve this segment, he should focus on improving his overall fitness and endurance through regular running training. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his speed and stamina.

2. Burpees Broad Jump: Wakeham's time of 00:05:29 for this segment was 00:48 slower than the average for his finish time. To improve his performance in this segment, he should focus on building both upper body and lower body strength. Incorporating exercises such as burpees, broad jumps, and plyometric exercises can help improve his explosive power and speed in this movement.

3. Wall Balls: Wakeham's time of 00:06:50 for the wall balls segment was 00:36 slower than the average for his finish time. To improve in this area, he should focus on developing his lower body and core strength. Exercises such as squats, lunges, and wall sits can help improve his lower body strength, while planks and Russian twists can target his core muscles.

4. Sandbag Lunges: Wakeham's time of 00:05:18 for this segment was 00:30 slower than the average for his finish time. To improve his performance in sandbag lunges, he should focus on improving his lower body strength and stability. Exercises such as lunges, step-ups, and Bulgarian split squats can help strengthen his leg muscles and improve his balance during the lunges.

5. Best Lap: Wakeham's best lap time of 00:04:40 was 00:19 slower than the average for his finish time. To improve his speed and efficiency during his best lap, he should focus on interval training and speed workouts. Incorporating short sprints, shuttle runs, and tempo runs into his training routine can help improve his running speed and form.

6. Farmers Carry: Wakeham's time of 00:02:35 for the farmers carry segment was 00:25 slower than the average for his finish time. To improve his performance in this segment, he should focus on improving his grip strength and overall upper body strength. Incorporating exercises such as deadlifts, farmer carries, and pull-ups can help improve his grip strength and endurance.

7. Running 1: Wakeham's time of 00:04:40 for this segment was 00:19 slower than the average for his finish time. To improve his running performance in this segment, he should focus on interval training and building his aerobic capacity. Incorporating fartlek runs, hill repeats, and tempo runs into his training routine can help improve his speed and endurance.

8. Ski Erg: Wakeham's time of 00:04:38 for the ski erg segment was 00:15 slower than the average for his finish time. To improve his performance on the ski erg, he should focus on improving his upper body and core strength. Incorporating exercises such as rowing, kettlebell swings, and planks can help strengthen his upper body and core muscles, improving his power and efficiency on the ski erg.

9. Rowing: Wakeham's time of 00:04:51 for the rowing segment was 00:11 slower than the average for his finish time. To improve his performance on the rowing machine, he should focus on improving his overall cardiorespiratory fitness and rowing technique. Incorporating interval training, steady-state rowing, and practicing proper rowing form can help improve his rowing efficiency and speed.

Strategies

In order to improve his performance in future races, Wakeham should consider implementing the following strategies:

1. Pacing: Wakeham should focus on maintaining a consistent pace throughout the race to avoid burning out early. Finding a sustainable pace and avoiding starting too fast can help him maintain energy and performance throughout the race.

2. Transition Efficiency: Wakeham should work on improving his transition time in the Roxzone. This can be achieved through practicing quick and efficient transitions during training sessions, as well as improving his overall fitness and endurance to reduce the need for extended rest periods.

3. Specific Training: Wakeham should tailor his training to focus on the segments where he lost the most time. By incorporating specific exercises, drills, and training routines that target these areas, he can improve his performance and decrease the time lost in those segments.

Overall, Wakeham had a strong performance in the Hyrox race, but there is still room for improvement. By focusing on specific areas of weakness, implementing targeted training strategies, and improving overall fitness and endurance, Wakeham can continue to enhance his performance in future races.