Veness Stephen Hyrox Result

Overall Performance

Stephen Veness delivered a commendable performance at the 2024 Brisbane Hyrox event, securing an overall rank of 106 out of 1014 athletes, placing him in the top 10%. In his age group (35-39), he achieved the 18th rank, also within the top 10%. His total time was 01:15:56, with a standout total running time of 00:34:53, which is 03:45 faster than the average. This indicates that Stephen is an excellent runner, suggesting a runner's profile. Notably, his initial running segments, particularly Running 1, were exceptionally fast, indicating a strong start. However, maintaining consistent pacing across the race appears crucial to optimize energy use across strength-based exercises.

Segments to Improve

• Burpees Broad Jump (00:05:45, 97th Percentile Rank)

  The Burpees Broad Jump segment was significantly slower than average. To improve:

  • Plyometric Training: Incorporate exercises like box jumps and squat jumps to enhance explosive power.
  • Burpee Technique: Focus on efficient transitions between jumping and burpee phases to reduce time wastage.
• Sandbag Lunges (00:05:39, 98th Percentile Rank)

  This segment showed room for improvement due to a slower pace:

  • Strength Training: Include lunges with weights and Bulgarian split squats to build leg strength and stability.
  • Form Correction: Ensure proper posture and knee alignment to enhance efficiency and reduce injury risk.
• Wall Balls (00:06:22, 85th Percentile Rank)

  The Wall Balls segment was also slower than average:

  • Functional Training: Practice with varying ball weights and heights to build endurance and accuracy.
  • Breathing Techniques: Practice controlled breathing to maintain rhythm and reduce fatigue.
• Sled Pull (00:04:55, 83rd Percentile Rank)

  This segment was slower, suggesting a need for increased strength:

  • Pulling Drills: Implement sled pulls with varied resistance levels to build upper and lower body pulling power.
  • Core Stability: Incorporate planks and rotational exercises to improve core strength, aiding in sled pulls.
• Farmers Carry (00:02:51, 100th Percentile Rank)

  The slowest segment, indicating a need for grip and core strength improvement:

  • Grip Strength: Practice farmers walks with heavier weights and varying distances to enhance grip endurance.
  • Core Exercises: Include exercises like deadlifts and weighted carries to strengthen the core and improve balance.

Race Strategies

• Pacing: Given the fast start in initial running segments, consider adopting a more consistent pace to conserve energy for later strength exercises.
• Compromised Running: Practice running immediately after completing strength exercises to simulate race conditions and improve transition efficiency.
• Transition Efficiency: Focus on quick and efficient transitions between exercises to reduce Roxzone time, enhancing overall race performance.
• Race Simulation: Integrate full race simulations in training to better understand personal pacing and energy allocation across different segments.