Bertram Shane Hyrox Result

Overall Performance

Shane Bertram delivered a commendable performance at the 2024 Amsterdam Hyrox race, ranking in the top 41% overall and top 46% within his age group. His overall time of 01:29:25 indicates a strong showing, particularly in the running segments, where his total running time was 35 seconds faster than the average. This suggests that Shane has a runner's profile and should focus more on enhancing his strength to balance his capabilities. His pacing strategy showed an exceptionally fast start in the initial running segments, particularly Running 1, but he slowed down significantly in the later stages, which may suggest energy management issues.

Segments to Improve

• Burpees Broad Jump: Shane was 1:52 slower than average, placing him in the 96th percentile. To improve, he should focus on plyometric drills to enhance explosive power and endurance. Exercises such as box jumps, burpee variations, and squat jumps can be beneficial. Ensuring proper form during burpees, such as maintaining a straight back and engaging the core, will also help enhance efficiency.
• Wall Balls: Being 50 seconds slower than average indicates a need for improvement in this segment. Incorporate medicine ball throws and wall ball practice sessions focusing on proper squat depth and accuracy in targeting. Strengthening the shoulders and core through exercises like overhead presses and Russian twists can also improve performance.
• Sandbag Lunges: Shane was 35 seconds slower than average. To enhance performance, he should practice lunges with added weights to simulate race conditions. Incorporate exercises such as weighted lunges, Bulgarian split squats, and core stabilization drills to increase strength and endurance.
• Rowing: Falling 14 seconds behind the average suggests a need for better rowing technique and stamina. Focus on rowing interval training, emphasizing stroke efficiency and power generation. Drills like high-intensity interval training (HIIT) on the rowing machine can help build endurance.
• Farmers Carry: Just 3 seconds slower than average, but improvement in grip strength and carrying techniques can yield better results. Incorporate farmer's walks with varying weights and distances into training routines.

Race Strategies

• Energy Management: Shane should focus on pacing himself more evenly throughout the race. Starting too fast in earlier running segments may lead to fatigue in later stages. Implementing a consistent pace can help sustain energy levels.
• Transition Efficiency: Although Shane's roxzone time was faster than average, continuing to practice efficient transitions between exercise zones can save valuable seconds.
• Breathing Techniques: Mastering breathing techniques during high-intensity segments such as burpees and wall balls can help maintain a steady rhythm and prevent fatigue.
• Compromised Running: Train for running under fatigue by incorporating compromised running drills, where running follows a strength exercise. This can better simulate race conditions and improve endurance.