Southern Glenn Hyrox Result

Overall Performance

Glenn Southern's performance at the 2024 Brisbane Hyrox event was commendable, finishing in the top 47% overall and top 46% in his age group. His overall time was 01:41:40, which is a solid performance for the HYROX category. Notably, his total running time of 00:49:42 was 00:19 faster than the average, indicating a strong running capability. Glenn also excelled in the Ski Erg and Sled Push segments, showcasing impressive strength and technique. However, his pacing suggests he might have started too fast, as indicated by his strong early running segments, followed by slower times in the later running segments. This pattern suggests a need for improved endurance to maintain his initial pace throughout the race. Overall, Glenn demonstrates a more hybrid profile, with strengths in both running and strength-based exercises, but with room for improvement in endurance and compromised running.

Segments to Improve

• Burpees Broad Jump: Glenn was 02:32 slower than average in this segment. To improve:
  • Focus on explosive power and endurance with plyometric exercises such as box jumps and tuck jumps.
  • Incorporate HIIT workouts to improve cardiovascular endurance and agility.
  • Practice burpees with an emphasis on efficient transitions between the jump and the ground phase.
• Sandbag Lunges: Glenn was 02:11 slower than average. To enhance performance:
  • Increase leg strength and stability with weighted lunges, focusing on maintaining form under fatigue.
  • Incorporate core stability exercises like planks and Russian twists to stabilize the trunk during lunges.
  • Practice sandbag carries to improve grip strength and overall body conditioning.
• Overall Running Endurance: The slower times in the later running segments suggest endurance improvements are needed.
  • Introduce tempo runs and long-distance runs to build aerobic capacity and stamina.
  • Consider interval training to enhance speed and recovery capabilities between intense efforts.
  • Simulate race conditions by practicing compromised running after strength exercises, such as lunges or burpees.

Race Strategies

• Controlled Start: Aim to start the race at a sustainable pace to conserve energy for later segments. Consider a slightly slower initial pace to maintain consistency throughout the race.
• Efficient Transitions: Focus on minimizing time in the Roxzone by practicing quick transitions between exercises, with an emphasis on maintaining momentum.
• Breathing Techniques: Implement controlled breathing techniques during high-intensity segments to improve oxygen intake and reduce fatigue.
• Nutrition and Hydration: Ensure proper nutrition and hydration before and during the race to maintain energy levels and prevent cramping or fatigue.