Tebb Duncan Hyrox Result

Overall Performance

Duncan Tebb delivered a solid performance at the 2024 Melbourne Hyrox event, placing within the top 25% overall and top 22% in his age group. His total running time was significantly faster than average by 17 seconds, indicating a strong running profile. However, the initial running segments suggest a slightly slower start, with Running 1 being 16 seconds slower than average but improving in subsequent laps. His strengths clearly lie in running and strength-based exercises like the Sled Push and Wall Balls, where he performed exceptionally well. However, areas such as the Sled Pull and Burpees Broad Jump require focused improvement.

Segments to Improve

• Sled Pull: Duncan was 51 seconds slower than average in this segment. To improve, focus on enhancing upper body strength and pulling technique. Training Strategies:
  • Exercises: Incorporate exercises like seated rows, bent-over rows, and lat pulldowns to build back and arm strength.
  • Drills: Practice sled pulls with varied weights and distances to simulate race conditions.
  • Form Correction: Focus on maintaining a straight back and engaging core muscles during the pull to improve efficiency and prevent fatigue.
• Burpees Broad Jump: Performance was 50 seconds slower than average. Improving explosive power and endurance is crucial here. Training Strategies:
  • Exercises: Include plyometric exercises like box jumps and squat jumps in your routine.
  • Drills: Perform high-rep burpee sets to build endurance and speed.
  • Form Correction: Work on landing softly and using the arms effectively to propel forward during jumps.
• Roxzone: Although slightly faster than average, improving transition speed can significantly enhance overall performance. Training Strategies:
  • Exercises: Incorporate agility drills such as ladder drills to improve foot speed.
  • Drills: Practice quick transitions between exercises to mimic race conditions.
  • Form Correction: Focus on maintaining a steady pace and minimizing rest during transitions.

Race Strategies

• Start Steady: Avoid starting too slow in the initial running segments. Aim for a pace closer to your average to prevent playing catch-up later in the race.
• Optimize Transitions: Practice seamless transitions between different exercise zones to cut down on Roxzone time. Use mental cues to remind yourself to stay focused and efficient.
• Balance Running and Strength: Given your stronger running profile, allocate more training time to strength exercises to develop a more balanced performance across all segments.
• Compromised Running: Incorporate compromised running drills, where you practice running immediately after strength exercises, to simulate race fatigue and improve recovery speed.