Kelly Ben Hyrox Result

Overall Performance:

Ben Kelly, in the HYROX, Age Group 16-24 category, put forth a commendable performance in the 2024 Dublin event. His overall rank of 1581 placed him in the top 58% of 2696 athletes. Within his age group, he ranked 90, placing him in the top 42% of 214 athletes. His overall time was 01:44:43.

Ben's running performance stood out, with a total running time of 00:47:12, which was 04:03 faster than average. This suggests that Ben has a strong runner profile. This was further illustrated in his performance in the running laps, particularly in running 8, where he finished 02:02 faster than average. However, he started the race on a high note with the first running segment being 01:54 faster than average, but his performance dipped in the later running segments, indicating an aggressive start which might have led to fatigue in the later stages of the race.

His prowess was not just limited to running but also extended to strength exercises. Ben's performance in the Sandbag Lunges was impressive, finishing 01:59 faster than average. His transition times were also faster than average in the Roxzone, indicating his overall fitness and swift transition skills.

Segments to Improve:

While Ben's overall performance was strong, there were some areas where improvement is needed. His performance in the Wall Balls segment was significantly slower than average, with a time of 00:17:39, which was 09:02 slower than average. This suggests a need for improvement in strength and endurance.

• Wall Balls: To improve in this area, Ben could incorporate more lower body and core strength exercises into his training routine. Exercises like squats, lunges, and deadlifts can help improve leg strength, while planks and Russian twists can strengthen the core. In addition, practicing the Wall Balls exercise with a lighter weight can help improve form and endurance.
• Burpees Broad Jump: This segment was also slower than average, suggesting a need for enhanced explosive power and cardiovascular endurance. Incorporating plyometric exercises such as box jumps, high knees, and jump squats can improve power. To improve cardiovascular endurance, interval training and high-intensity interval training (HIIT) can be beneficial.
• Farmers Carry: This segment was slightly slower than average, indicating a need for improved grip strength and overall endurance. Training with grip strengtheners and performing exercises like dead hangs can help improve grip strength. Incorporating longer endurance exercises, such as long distance running or cycling, can also help improve overall endurance.

Race Strategies:

Given Ben's strong runner profile, he could capitalize on his running strength to gain time during the race. However, it would be beneficial for him to manage his pace more effectively in the initial running segments to avoid fatigue in the later stages. He should also focus on maintaining his swift transitions in the Roxzone to save time. Furthermore, practicing the specific exercises that he struggled with during the race, such as Wall Balls and Burpees Broad Jump, can help him reduce his time in these areas during future races.