Heylings Will Hyrox Result

Overall Performance:

Will Heylings demonstrated a commendable performance at the 2024 Sports Direct HYROX London, securing a top 8% finish overall and ranking within the top 12% of his age group. His proficiency was particularly notable in strength-focused exercises, where he outperformed the average in events like the Sled Push, Burpees Broad Jump, Rowing, and Sandbag Lunges. These results indicate a strong strength foundation. However, his total running time was 03:20 slower than the average, suggesting that while he excels in strength, his running endurance and pace could be areas for improvement. Additionally, his performance in the early running segments and the Roxzone implies he may have started the race at a pace that was not sustainable, affecting his overall running times. Will seems to have a hybrid profile with a tilt towards strength, indicating a need to balance his training to enhance his running endurance without compromising his strength advantages.

Segments to Improve:

• Running Performance: The total running time suggests that running endurance and pace are areas requiring significant attention. To improve, Will should incorporate interval training sessions to enhance his VO2 max and running efficiency. Sessions like 400m repeats at a faster pace than his current average 1km time, with equal rest periods, can be beneficial. Additionally, tempo runs, where he runs at a comfortably hard pace for 20-30 minutes, will help improve his lactate threshold. Incorporating hill sprints and long, slow distance runs into the weekly training regimen will also build both speed and endurance.
• Wall Balls: To enhance performance in Wall Balls, focusing on squatting depth and explosive power is crucial. Exercises like air squats, front squats, and thrusters with a focus on form and explosive upward movement can help. Practicing wall balls with a heavier ball than competition weight can also improve strength and resilience in this segment.
• Sled Pull: Although only slightly slower than average, improving technique and strength for the sled pull can offer competitive advantages. Incorporating deadlifts, farmer's walks, and weighted backward drags into training will build the specific muscles needed. Technique drills focusing on maintaining a low center of gravity and consistent, powerful strides can also optimize performance.

Race Strategies:

• Pacing: Given Will's tendency to start strong but potentially fade, focusing on a more consistent pace throughout the race is paramount. Breaking the race into sections and setting target times based on training performances can help maintain a steady effort level. Utilizing a heart rate monitor or running watch to keep track of pace and effort during the race can ensure he doesn't start too fast and has enough in reserve for a strong finish.
• Transitions: With a better-than-average Roxzone time, Will already shows efficiency in transitions. However, further minimizing transition times through practice and strategic planning—like knowing the layout of the transition zones and practicing quick recovery techniques—can shave off critical seconds.
• Strength and Endurance Balance: Tailoring training to address the running endurance deficit without losing strength will be crucial. Integrating one to two days of focused strength training that targets muscles used in the HYROX events, combined with three to four days of running training that varies in intensity and purpose, can create a well-rounded performance profile. Recovery and nutrition should also be tailored to support this increased demand on the body.

By addressing these areas of improvement with specific, targeted training and strategic race planning, Will Heylings has the potential to significantly enhance his performance in future HYROX races.