Briscall Craig Hyrox Result

Overall Performance

Craig Briscall had a solid performance in the HYROX race in Manchester, finishing in the top 47% of 684 athletes overall and in the top 56% of his age group (35-39). His overall time of 01:33:47 was respectable, and he showed strengths in certain segments, particularly in running, where he was 25 seconds faster than the average total running time. His best running lap of 00:04:15 also stood out as a highlight.

However, there were areas where Craig could improve his performance, particularly in the Roxzone, Sled Pull, Farmers Carry, Sandbag Lunges, Ski Erg, and Rowing segments. These segments were where he lost the most time compared to the average for his finish time. By focusing on these weak areas, Craig can make significant strides in his overall performance.

Segments to Improve

1. Roxzone: Craig's time in the Roxzone was 01:02 slower than the average. This suggests that he may have rested more or took longer to transition between exercises. To improve this segment, Craig should work on improving his overall fitness and also focus on reducing his transition time between exercises. Incorporating interval training, circuit training, and plyometric exercises can help improve his overall fitness. Additionally, practicing quick and efficient transitions during training sessions can help him save valuable time during the race.

2. Sled Pull: Craig's time in the Sled Pull segment was 00:47 slower than the average. To improve in this area, Craig should focus on building strength and power in his lower body. Exercises such as deadlifts, squats, lunges, and sled pushes can help improve his pulling strength. He should also work on his technique, ensuring he maintains a strong and stable position while pulling the sled.

3. Farmers Carry: Craig's time in the Farmers Carry segment was 00:19 slower than the average. This suggests that he may need to work on his grip strength and overall upper body strength. Including exercises like farmer's carries, kettlebell swings, and pull-ups in his training routine can help improve his grip strength. Additionally, incorporating exercises that target the shoulders, back, and arms can help enhance his overall upper body strength.

4. Sandbag Lunges: Craig's time in the Sandbag Lunges segment was 00:18 slower than the average. To improve in this area, Craig should focus on building strength and endurance in his legs and core. Exercises such as lunges, squats, step-ups, and planks can help improve his leg and core strength. Additionally, incorporating cardio exercises like stair climbing, cycling, or running can improve his endurance for lunges.

5. Ski Erg: Craig's time in the Ski Erg segment was 00:16 slower than the average. To improve in this area, Craig should focus on improving his cardiovascular endurance and technique on the Ski Erg machine. Incorporating interval training on the Ski Erg, along with exercises like rowing, cycling, or running, can help enhance his cardiovascular fitness. Additionally, practicing proper technique, focusing on maintaining a smooth and efficient motion, will help him improve his speed and efficiency on the Ski Erg.

6. Rowing: Craig's time in the Rowing segment was 00:14 slower than the average. Similar to the Ski Erg, improving cardiovascular endurance and technique will be beneficial in this segment. Incorporating interval training on the rowing machine, along with exercises like running or cycling, can help enhance his cardiovascular fitness. Additionally, focusing on maintaining proper form and technique, including a strong and efficient pull, will help improve his speed and efficiency on the rowing machine.

Strategies

To improve overall performance during the race, Craig should consider the following strategies:

1. Pacing: It's important for Craig to maintain a steady pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in wasted time. By practicing pacing strategies during training, such as negative splits or even splits, Craig can develop a better sense of his optimal pace for the race.

2. Hybrid Training: Given Craig's strengths in running and areas for improvement in strength-based segments, he may benefit from a hybrid training approach. This means incorporating a balanced mix of running, cardiovascular exercises, and strength training into his training routine. This will help him improve in both areas and become a well-rounded athlete.

3. Specific Exercise Focus: Craig should prioritize training exercises that target the segments where he lost the most time. This includes exercises for overall fitness improvement, as well as specific drills and techniques for sled pull, farmers carry, sandbag lunges, ski erg, and rowing. Incorporating these exercises regularly into his training routine will help him build strength, improve technique, and ultimately enhance his performance in these segments.

By implementing these strategies and focusing on the specific areas of improvement, Craig can continue to progress as a fitness athlete and improve his performance in future HYROX races.