Overall Performance
Ben Kelly had a strong performance in the 2021 New York Hyrox race, finishing with an overall rank of 53 out of 305 athletes, placing him in the top 17% of all participants. In his age group (50-54), Ben achieved a rank of 6 out of 21 athletes, placing him in the top 28%. Ben's overall time was 01:24:42, and his total running time was 00:42:08, which was 01:04 slower than the average for his finish time.
Ben's best running lap was 00:04:10, which was 00:15 faster than the average time. This indicates that Ben has good running speed and is capable of maintaining a strong pace during the race.
Segments to Improve
1. Sled Push: Ben's time of 00:04:49 for the Sled Push was 01:40 slower than the average time. To improve this segment, Ben should focus on developing his overall strength and power. Specific training strategies could include incorporating exercises like squats, deadlifts, and lunges to target the muscles used during the Sled Push. Ben should also work on improving his technique and efficiency during the push, ensuring that he is using his leg drive and body positioning effectively.
2. Sandbag Lunges: Ben's time of 00:05:40 for the Sandbag Lunges was 00:42 slower than the average time. To improve this segment, Ben should focus on building strength and endurance in his legs and core. Exercises such as lunges, squats, and step-ups can help improve his leg strength. Additionally, incorporating exercises that target the core, such as planks and Russian twists, can help improve stability during the lunges. Ben should also practice maintaining a consistent and efficient lunge technique to minimize time and energy wasted during this segment.
3. Farmers Carry: Ben's time of 00:02:25 for the Farmers Carry was 00:13 slower than the average time. To improve this segment, Ben should focus on grip strength and overall endurance. Exercises such as farmer's carries, dead hangs, and forearm curls can help improve his grip strength. Ben should also work on improving his overall upper body and core strength, as this will help him maintain a stable and efficient posture during the carry.
4. Running 7: Ben's time of 00:05:34 for Running 7 was 00:13 slower than the average time. To improve his running performance, Ben should focus on building his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and endurance. Additionally, working on proper running form and technique, such as maintaining a tall posture, engaging his core, and landing softly on his feet, can help improve efficiency and reduce the risk of injury.
Strategies
During the race, Ben should focus on pacing himself appropriately to maintain a consistent speed throughout. He should avoid starting too fast and burning out early in the race. It may be beneficial for Ben to practice negative splits during his training runs, gradually increasing his speed as the race progresses.
Ben should also pay attention to his transitions in the roxzone. Since his total running time was slower than average, he should aim to improve his overall fitness and transition time. Incorporating interval training and high-intensity workouts into his training routine can help improve his overall fitness and make transitions smoother and more efficient.
Additionally, Ben should focus on maintaining a positive mindset and staying mentally strong throughout the race. This can be achieved through visualization techniques, positive self-talk, and setting small, achievable goals at different points during the race.
By implementing these strategies and training techniques, Ben can improve his performance in future Hyrox races and continue to progress in his fitness journey.