Thom Will Hyrox Result

Overall Performance:

Will Thom demonstrated a commendable performance in the 2024 Manchester HYROX event. His overall rank of 1046 and age group rank of 219 are testament to his fitness and resilience. His best running lap was completed in 00:05:43, showcasing his potential in the running segments. However, his total running time was 01:15 slower than average, suggesting that there is potential for improvement in his overall running efficiency and pacing. His performance indicates that he is more proficient in strength-based exercises, as he performed better than average in the Sled Pull, Burpees Broad Jump, Sandbag Lunges, and Wall Balls segments. His Roxzone time was also slightly faster than average, suggesting good transition times and recovery. However, he appears to have started the race at a faster pace than the average, which may have impacted his performance in the later stages of the race.

Segments to Improve:

There are several segments where Will can focus his training to improve his overall time. These areas include:

• Run Total: Given that his total running time was slower than average, Will would benefit from incorporating more endurance-based running drills into his training. Techniques such as interval training, hill repeats, and tempo runs can help improve his speed and stamina. Fartlek training, which combines steady-state running with periods of faster running, could also be beneficial.
• Sled Push and Pull: Will's performance in these strength-based segments was slower than average. He could consider incorporating more strength training into his routine, focusing specifically on leg and core strength. Squats, lunges, deadlifts, and core strengthening exercises like planks could be beneficial. Additionally, practicing the specific movement pattern used in sled pushes and pulls could help improve his technique and efficiency.
• Farmers Carry: This segment requires strong grip strength and stability. Exercises that strengthen the forearms, such as wrist curls and reverse wrist curls, can improve grip strength. Additionally, exercises that improve core stability, such as planks and Russian twists, can enhance performance in this segment.
• Rowing: Will's rowing time was slower than average. High-intensity interval training on the rowing machine can help improve his performance in this segment. He should also focus on his rowing technique, ensuring he is using his legs and core for power, rather than just his arms.

Race Strategies:

Will should consider implementing the following strategies during his races:

• Pacing: Will started the race faster than average, which may have led to fatigue in the later stages. He should aim to start at a comfortable pace and try to maintain it throughout the race. This steady pacing strategy can help conserve energy for the latter parts of the race.
• Transition Efficiency: Although his Roxzone time was faster than average, improving his transition efficiency could still shave valuable seconds off his overall time. Practicing smooth and quick transitions between exercises can help improve his Roxzone times.
• Strength Training: Considering Will's proficiency in strength-based segments, he should focus on maintaining his strength while improving his running. This balanced approach will ensure he remains competitive in all aspects of the race.