THOMAS PREMONT Hyrox Result

Overall Performance

Premont Thomas delivered a solid performance in the 2024 Beijing HYROX Pro event. Finishing with an overall rank of 39 out of 168 athletes, he placed in the top 23% of all competitors and secured a commendable 17th position within his age group (30-34). His total time for the event was 01:24:33. In terms of pacing, Thomas started the race quite strongly, completing the first four running segments faster than average. However, his total running time was slightly off pace, coming in at 28 seconds slower than average. This suggests that although Thomas shows strength in short bursts of running, his endurance over the entire event could be improved. Given his solid performance in strength-based exercises such as the Sled Push and the Farmers Carry, it can be inferred that Thomas has a hybrid profile. Nevertheless, his running time and the time spent in the Roxzone indicate that there is room for improvement in both running and overall fitness.

Segments to Improve

• Roxzone: Thomas spent 1:46 minutes more in the roxzone than the average competitor. This indicates that he needs to work on improving his transition time as well as his overall fitness. Interval training can be a great way to improve cardiovascular fitness, while practicing transitions between exercises can help reduce time spent in the roxzone.
• Total Running Time: Although Thomas performed well in the early running segments, his total running time was 28 seconds slower than the average. Incorporating endurance running into his training routine could help improve his overall running performance.
• Wall Balls: Thomas was slower than average in this segment. To improve his performance, he could incorporate exercises like squats, thrusters, and kettlebell swings to strengthen his lower body and core, enhancing his power and control during wall balls.
• Sled Pull: This is another area where Thomas was slightly slower than average. Incorporating strength training exercises focusing on his back, arms, and shoulders can help improve his sled pull performance. Exercises like deadlifts, bent over rows, and pull-ups could be beneficial.

Race Strategies

Thomas should consider implementing the following strategies in his future races:

• Pacing: As evidenced by his performance in the initial running segments, Thomas has the tendency to start fast. While this can give him a strong start, it may also lead to early exhaustion. He should focus on maintaining a steady pace throughout the race, saving energy for the final segments.
• Transitions: Focusing on quick and efficient transitions between exercises can significantly reduce his overall time. Practicing transitions during training can help him become more comfortable and faster during the actual race.
• Strength and Endurance Training: Incorporating more strength training, especially targeting areas utilized in wall balls and sled pull, can improve his performance in these segments. Similarly, endurance training can help improve his total running time and overall fitness, allowing him to maintain a steady pace throughout the race.