Finlayson Andrew Hyrox Result

Overall Performance:

Andrew Finlayson demonstrated commendable athleticism in the 2024 Glasgow HYROX, finishing in the top 51% of all athletes and top 30% in his age group, which is a significant achievement. His overall rank and percentile position indicate a balanced proficiency in both strength and endurance components of the race. Andrew's total running time was substantially faster than the average, suggesting a stronger runner profile. However, there is a notable discrepancy between his running and strength-based exercises, with the latter showing room for improvement. His pacing strategy appears to have been effective in the running segments, as indicated by faster than average times in all running splits, but may have contributed to lower performance in strength-focused exercises. The extremely fast Roxzone time suggests excellent transition efficiency but also indicates a need for better stamina and strength to maintain performance throughout the race.

Segments to Improve:

• Wall Balls: Andrew's performance in Wall Balls was significantly slower than average, indicating a need for improved muscular endurance and power.
  • Drills and Techniques: Incorporate thrusters and squat press exercises to build lower body strength and upper body power. Practice wall balls with gradual increases in weight and height targets to improve accuracy and power.
  • Form Corrections: Focus on maintaining a solid squat form with weight on the heels, and ensure a fluid motion in the transition between the squat and the throw to minimize energy waste.
• Sandbag Lunges: This segment showed the most significant room for improvement, with a markedly slower time.
  • Drills and Techniques: Strengthen the lower body with weighted lunges, step-ups, and split squats. Increase core stability exercises to improve balance and endurance during lunges.
  • Form Corrections: Ensure proper lunge form by keeping the upper body straight and not letting the knee go beyond the toes on the forward step.
• Sled Pull: Performance here was below average, suggesting a need for improved pulling strength and endurance.
  • Drills and Techniques: Implement deadlifts, rows, and pull exercises into training to build back and arm strength. Practice sled pulls with varying weights to adapt to resistance and improve technique.
  • Form Corrections: Focus on engaging the core and maintaining a stable posture throughout the pull to optimize power and efficiency.
• Burpees Broad Jump: Andrew's performance here indicates a potential lack of explosive power and coordination.
  • Drills and Techniques: Plyometric exercises like box jumps, jump squats, and broad jumps will help build explosive leg power. Incorporate burpee variations to increase endurance and coordination.
  • Form Corrections: Ensure efficient movement by minimizing the pause between the burpee and the jump, maintaining a fluid motion throughout.

Race Strategies:

• Energy Management: Given Andrew's stronger running profile, it's crucial to manage energy effectively to conserve strength for the more demanding strength-focused segments. This can include pacing strategies that allow for slight recovery periods during runs to save energy for exercises like Wall Balls and Sandbag Lunges.
• Transition Efficiency: While Andrew's Roxzone time is commendable, focusing on quick but effective transitions can help conserve energy. Practicing transitions between running and strength exercises in training will help mimic race conditions and improve overall performance.
• Segment-Specific Training: Tailor training sessions to focus more on strength and endurance for identified weak segments. Incorporating circuit training that mimics the race's structure, alternating between running and strength exercises, will help improve performance in the more challenging areas.
• Mental Preparation: The mental aspect of pushing through challenging segments cannot be overlooked. Mental resilience training, including visualization techniques and setting segment-specific goals, can help maintain focus and drive throughout the race.