Cleasby Samuel Hyrox Result

Overall Performance

Samuel Cleasby delivered a commendable performance at the 2024 Milan Hyrox event, finishing in the top 44% overall and top 50% within his age group. His total running time of 00:40:41 was significantly faster than average, suggesting a strong runner profile. This implies that while his running capabilities are excellent, improvements in strength-based tasks could further enhance his overall performance. Samuel's pacing suggests he started the race slower than average but accelerated and maintained a strong pace, which is evident from his outstanding performance in the later running segments, particularly Running 8.

Segments to Improve

• Roxzone: Samuel's transition time was notably slower. To improve this, he should focus on enhancing overall fitness and transition efficiency. Training Strategy: Incorporate high-intensity interval training (HIIT) to simulate race conditions and practice smooth, rapid transitions between exercises. Drills like quick changeovers between rowing and burpees, or sled push to running, with minimal rest can be beneficial.
• Burpees Broad Jump: This segment was significantly slower. Training Strategy: Focus on explosive strength and endurance. Exercises such as plyometric jump squats, burpee variations, and box jumps can enhance performance. Emphasizing proper form and efficient energy expenditure during burpees will also help.
• Wall Balls: Samuel fell behind average here. Training Strategy: Practice wall ball shots with varying weights to improve muscular endurance. Include exercises such as thrusters and medicine ball slams to strengthen shoulders and core, while maintaining proper squat form during wall balls.
• Sled Pull: Slight inefficiency was noted here. Training Strategy: Strengthen pulling mechanics with exercises like heavy rope pulls, bent-over rows, and deadlifts. Emphasize maintaining a strong, steady pace during practice sled pulls.
• Ski Erg: Improvement is needed in efficiency and stroke power. Training Strategy: Focus on upper body endurance and technique with exercises like lat pulldowns, tricep extensions, and core strengthening routines. Practice intervals on the Ski Erg to build rhythm and endurance.
• Sandbag Lunges: Marginally slower performance suggests a need for enhanced leg strength and stability. Training Strategy: Include weighted lunges, Bulgarian split squats, and core stabilization exercises in training to improve balance and strength under fatigue.
• Rowing: Rowing was slower than average, indicating room for improvement. Training Strategy: Work on technique and power output with drills focused on stroke efficiency, such as pyramid intervals and power pulls. Strengthen back and leg muscles with exercises like rows and squats.

Race Strategies

• Efficient Pacing: Begin the race at a controlled pace to avoid early fatigue, gradually increasing intensity as the race progresses. Utilize strong segments like Running 8 to make up for time lost in strength exercises.
• Transition Practice: Regularly simulate race conditions in training to improve transition speed and efficiency. Practice moving quickly and smoothly from one exercise to the next.
• Nutritional Strategy: Implement a nutrition plan that supports endurance and recovery, focusing on hydration and energy gels or bars during the race to maintain energy levels.
• Mental Preparation: Develop mental resilience by visualizing race scenarios and setting segment-specific goals to maintain focus and motivation throughout the event.