Rayner Finlay Hyrox Result

Overall Performance:

Finlay Rayner demonstrated a commendable performance in the 2024 Birmingham HYROX race, achieving an overall rank of 310, putting him in the top 7% of all athletes. His performance was especially strong in his age group, where he ranked 31st, placing him in the top 9%.

Finlay's total running time was 33:25, which is 2:51 faster than the average time. This shows that his running skills are a significant strength, with his best lap time being a brisk 3:51. However, it's important to note that his initial running segment was 25 seconds slower than the average, indicating that he could potentially improve his pacing and start quicker out of the gate.

Finlay's Roxzone time was slower than average, suggesting that he took more time to rest or transition between exercise zones. This could be an area of focus for future training to improve his overall fitness and transition speed.

Segments to Improve:

While Finlay showed strong performance in running, there were several segments that could benefit from focused improvement. These include the Burpees Broad Jump, Roxzone, Wall Balls, Farmers Carry, Sled Pull, Sled Push, and Sandbag Lunges.

• Burpees Broad Jump: Finlay's time was significantly slower than average in this segment. He could focus on plyometric training to improve his explosive power and speed. Exercises such as box jumps, power skipping, and lateral bounds can be beneficial.
• Roxzone: As mentioned earlier, improving transition speed and overall fitness can help reduce Roxzone time. High-intensity interval training (HIIT) could be beneficial here, as it mimics the stop-start nature of the Roxzone segment.
• Wall Balls: A slower than average time here suggests a need for improvement in lower body strength and endurance. Squats, lunges, and kettlebell swings can help improve performance in this area.
• Farmers Carry: This segment requires significant grip strength. Incorporating grip-enhancing exercises like dead hangs, wrist curls, and pinch grip lifts into his routine could be beneficial.
• Sled Push and Sled Pull: These segments require strong lower body strength and power. Incorporating more weightlifting into his routine, such as deadlifts and leg presses, could help address this.
• Sandbag Lunges: This segment requires balance, core strength, and lower body power. Core strengthening exercises and unilateral leg exercises, such as single leg deadlifts and Bulgarian split squats, could be beneficial.

Race Strategies:

One key strategy for Finlay would be to work on his pacing, particularly at the beginning of the race. He started slower than average in the initial running segment, which could have impacted his overall time. By starting quicker, he could potentially improve his overall race time.

Another strategy would be to focus on improving transition times between exercise zones. This could involve practicing transitions during training to become more efficient and reduce downtime during the race.

Lastly, given Finlay's strength in running, he could consider pushing himself to run at a faster pace during the running segments, as this is where he has the most advantage over other competitors.