Beardsmore Myles Hyrox Result

Overall Performance

Myles Beardsmore delivered a strong performance in the 2024 Brisbane Hyrox race, ranking in the top 21% overall and top 29% in his age group. His overall time of 01:22:30 showcases a solid effort, with significant strengths in strength-based exercises such as the Ski Erg, Sled Push, and Wall Balls. However, his total running time was 02:27 slower than the average, indicating a potential need for improvement in his running endurance. The initial running segment was executed too fast, which might have impacted his pacing and subsequent performance on later runs. This suggests that Myles exhibits a stronger strength profile with room to develop his running capabilities.

Segments to Improve

• Total Running Time: Myles' total running time was slower than average, indicating that his running speed and endurance can be enhanced.
  • Training Strategies: Incorporate interval training sessions to boost speed, focusing on 400m to 800m repeats with adequate rest intervals. Include tempo runs to build endurance and improve pacing over longer distances.
  • Drills: Implement running drills such as high knees, butt kicks, and strides to enhance running form and efficiency.
• Sandbag Lunges: This segment was significantly slower than average, suggesting a need for better technique and muscular endurance.
  • Training Strategies: Focus on strength training exercises like lunges with added weight, step-ups, and Bulgarian split squats to build leg strength and stability.
  • Form Corrections: Emphasize maintaining upright posture, keeping the core engaged, and ensuring the knee does not extend beyond the toes during lunges.
• Burpees Broad Jump: Slightly slower execution indicates room for improvement in explosive power and transition efficiency.
  • Training Strategies: Incorporate plyometric exercises such as box jumps and squat jumps to improve explosive power. Practice burpee variations to enhance transition speed.
  • Drills: Perform burpees with a focus on minimizing rest between reps and improving jump distance.
• Sled Pull: Though close to average, improving this segment could further enhance overall performance.
  • Training Strategies: Include sled drag drills and resistance band exercises to strengthen pulling muscles and improve grip strength.
  • Form Corrections: Focus on maintaining a low center of gravity and using a powerful leg drive while pulling.

Race Strategies

• Pacing: Avoid starting too fast in the initial running segments to conserve energy for later stages. Implement negative split strategies—start at a moderate pace and gradually increase speed.
• Transition Efficiency: Work on minimizing time in the roxzone by practicing quick transitions between exercise zones. Include transition drills in training to simulate race conditions.
• Compromised Running: Train running immediately after strength exercises to improve performance under fatigue. Simulate race conditions in training by alternating between strength exercises and running.
• Mental Preparation: Develop a strong race day strategy that includes visualization techniques and mental resilience training to maintain focus and performance under pressure.