King Brady Hyrox Result

Overall Performance

Brady King demonstrated a solid performance at the 2024 Sydney Hyrox event, finishing in the top 36% overall and within the top 46% of his age group. His overall time was 01:24:34, with a total running time of 00:41:20, which is 01:16 faster than the average. This indicates a strong running profile. Brady's fastest running lap was recorded at 00:04:56. His initial running segments show he started strong, particularly in Running 1, where he was significantly faster than average. Despite this strength in running, there are opportunities for improvement in strength-based exercises, as some of these segments were slower than the average.

Segments to Improve

• Sandbag Lunges (00:06:26, 01:27 slower than average)

  This segment showed the most potential for improvement. Focus on enhancing lower body strength and endurance. Key exercises include lunges with added weight, Bulgarian split squats, and step-ups. Incorporate plyometric lunges to improve explosive power. Ensure proper lunge form by keeping the torso upright, knee aligned over the ankle, and engaging the core throughout the movement.

• Burpees Broad Jump (00:06:13, 01:06 slower than average)

  To improve this segment, focus on cardiovascular endurance and explosive power. Include burpee drills with an emphasis on speed and jump height. Plyometric exercises such as box jumps and broad jumps can enhance power. Focus on maintaining a consistent pace and form during burpees to prevent fatigue.

• Wall Balls (00:06:51, 00:31 slower than average)

  Improve upper body strength and endurance by incorporating medicine ball throws, squats, and shoulder presses into training. Practice wall balls with a focus on timing and breath control to maintain a steady rhythm. Ensure proper squat form to avoid unnecessary fatigue.

• Sled Pull (00:04:50, 00:01 slower than average)

  Enhance grip strength and upper body pulling power. Exercises like rows, pull-ups, and deadlifts will be beneficial. Practice sled pulls with varying weights and distances to build endurance and strength over time.

• Ski Erg (00:04:42, 00:17 slower than average)

  Focus on improving technique and efficiency on the Ski Erg. Include interval training sessions that mimic race conditions. Cross-training with swimming or rowing can also improve overall cardiovascular and upper body endurance.

Race Strategies

• Pacing: Start with a controlled pace to conserve energy for strength segments. Utilize the strong running capability to gain an advantage in running segments without burning out early.
• Transitions: Work on minimizing transition time between exercise zones by practicing quick transitions in training. This will capitalize on the already strong Roxzone performance.
• Compromised Running: Practice running immediately after strength exercises to simulate race fatigue. This will improve performance in running segments following intense strength exercises.
• Energy Conservation: Use the strong running segments to recover slightly while maintaining a good pace, allowing more energy to be diverted towards improving weaker segments.