Fenwick Simon Hyrox Result

Overall Performance:

Simon Fenwick showed a commendable performance in the 2024 Birmingham HYROX race. His overall rank was 2262, placing him in the top 55% of 4107 athletes, and in his age group 40-44, he ranked 402, also in the top 55% of 724 athletes. His total time was 01:41:54, with a total running time of 00:45:51, which was 04:10 faster than average. This indicates that Simon has a strong runner profile.

He performed particularly well in the running segments, consistently clocking in faster times than average. Notably, his best running lap was at 00:05:10. However, his start was slightly slower than the average in Running 1, suggesting a cautious beginning that he later overcame. His performance showed a good pacing strategy as he did not start too fast, which allowed him to maintain his speed and strength throughout the race. Despite this, his overall fitness and transition time could be improved as indicated by Roxzone time, which was slightly faster than average.

Segments to Improve:

• Burpees Broad Jump: This was Simon's weakest segment with a time of 00:09:22, which was 02:41 slower than average. Simon should incorporate more functional exercises into his training routine to improve his explosive power. Exercises such as plyometric push-ups, box jumps, and kettlebell swings would aid in improving his performance in this segment.
• Wall Balls: Simon's time was 00:10:30, which was 02:17 slower than average. To improve this, he can focus on strengthening his lower body and improving his cardiovascular fitness. Incorporating squats, lunges, and high-intensity interval training (HIIT) would be beneficial.
• Sled Push and Farmers Carry: These segments were also areas of difficulty for Simon. He could improve his performance by incorporating more strength training into his routine, specifically focusing on his upper body and core. Exercises such as deadlifts, farmer's walks, and sled pushes would be beneficial.
• Sandbag Lunges: Simon was slightly faster than average, but there's room for improvement. He should focus on strengthening his lower body. Exercises such as lunges, squats, and stair climbing would help improve his performance in this segment.
• Roxzone: Although Simon's time was slightly faster than average, there's room for improvement. He can work on enhancing his overall fitness and improving his transition time by incorporating more cardiovascular exercises and practicing transition drills into his training routine.

Race Strategies:

Simon should implement the following strategies for better race performance:

• Strategic Pacing: He should aim to maintain consistent speed across all running segments, rather than starting slower and then speeding up. This will help preserve energy and ensure a steady performance throughout the race.
• Strength Training: By focusing on strength training, particularly in the upper body, Simon can improve his performance in the strength-based segments such as the Sled Push and Farmers Carry.
• Transition Practice: Practicing transitions between different exercises can help to reduce the roxzone time.
• Functional Training: Incorporating more functional exercises into his training will help Simon to improve his performance in segments such as the Burpees Broad Jump and Wall Balls.