Hearn Stu Hyrox Result

Overall Performance

Stu Hearn delivered an impressive performance at the 2024 Melbourne HYROX event. Finishing with an overall time of 01:12:54, he achieved a significant rank of 134 out of 1801 athletes, placing him in the top 7%. Notably, within his age group of 45-49, Stu ranked 4th among 123 competitors, placing him in the top 3%. His total running time of 00:35:29 was 01:50 faster than the average, indicating a strong running profile, which suggests a potential focus on enhancing strength segments could be beneficial for future races.

Stu's pacing strategy was well-judged, with the initial running segments showing a slightly slower start, perhaps reflecting a conservative approach. However, he consistently gained speed in subsequent running laps, showcasing his endurance and ability to maintain competitive speeds throughout the race.

Segments to Improve

• Sandbag Lunges: This segment was 00:53 slower than average, ranking in the 94th percentile. To improve, focus on exercises that enhance lower body strength and endurance. Recommended exercises include:
  • Weighted lunges: Incorporate variations such as forward, reverse, and walking lunges with added weights to build leg strength.
  • Leg presses and squats: These can build overall lower body power, crucial for efficient lunge performance during races.
  • Plyometric drills: Include box jumps and explosive step-ups to improve power and dynamic movement.
• Roxzone: His roxzone time was 00:49 slower than average. Improving transition efficiency and overall fitness can reduce this time.
  • Transition drills: Practice swift transitions between exercises, simulating race conditions to improve fluidity.
  • High-intensity interval training (HIIT): Boost cardiovascular fitness and recovery speed between segments.
• Sled Pull: This was 00:37 slower than average, suggesting a need for increased upper body strength and technique refinement.
  • Pulling exercises: Incorporate bodyweight rows, cable pulls, and sled drags to build strength.
  • Technique optimization: Work on maintaining a low center of gravity and efficient pulling technique during practice.
• Burpees Broad Jump: Ranked in the 72nd percentile, focus on building explosive power and endurance.
  • Burpee variations: Include burpee tuck jumps and lateral burpees to enhance explosiveness.
  • Plyometric training: Incorporate exercises like squat jumps and bounding to improve power output.
• Rowing: This segment was 00:21 slower than average. Enhancing rowing efficiency is key.
  • Rowing technique drills: Focus on leg drive, body swing, and arm pull sequences for more efficient strokes.
  • Endurance rowing: Include longer rowing sessions to build stamina and pace consistency.

Race Strategies

• Optimize Transitions: Focus on minimizing downtime between zones by practicing quick transitions in training.
• Pacing Strategy: Start at a consistent pace that allows for gradual acceleration in later segments to conserve energy for strength exercises.
• Segment Focused Training: Tailor training sessions to include compromised running scenarios post-exercise to simulate race fatigue conditions.