Overall Performance
Tom Kenward had a strong performance in the 2023 Birmingham Hyrox race, finishing with an overall rank of 362 out of 1703 athletes, placing him in the top 21% overall. In his age group (40-44), he achieved a rank of 62 out of 353 athletes, placing him in the top 17%.
In terms of overall time, Tom completed the race in 1 hour, 21 minutes, and 5 seconds. His total running time was 39 minutes and 15 seconds, which was on par with the average time for his finish. This suggests that Tom has a balanced profile between running and strength-based exercises.
Splits Analysis:
Tom performed exceptionally well in the Running 1 segment, completing it in 3 minutes and 25 seconds, which was 52 seconds faster than the average time. He also had faster-than-average times in the Ski Erg, Running 2, and Running 3 segments.
However, Tom struggled in a few segments, including the Burpees Broad Jump, Sled Pull, and Sled Push. He was significantly slower than the average time in these segments, losing valuable time.
Segments to Improve
1. Burpees Broad Jump: Tom's time in this segment was 5 minutes and 47 seconds, which was 1 minute and 13 seconds slower than the average time. To improve performance in this segment, Tom should focus on both strength and agility training. High-intensity interval training (HIIT) workouts that incorporate burpees and broad jumps can help improve speed and explosiveness. Additionally, practicing proper form and technique for the broad jump can help optimize performance.
2. Sled Pull: Tom's time in the Sled Pull segment was 5 minutes and 41 seconds, which was 42 seconds slower than the average time. To improve performance in this segment, Tom should focus on building upper body and core strength. Exercises such as sled pulls, rowing, and resistance band exercises targeting the back and arms can help improve pulling power. Additionally, practicing proper technique and body positioning during the sled pull can help optimize efficiency.
3. Sled Push: Tom's time in the Sled Push segment was 3 minutes and 45 seconds, which was 41 seconds slower than the average time. To improve performance in this segment, Tom should focus on building lower body strength and power. Exercises such as squats, lunges, and sled pushes can help improve pushing strength. Additionally, practicing proper technique and body positioning during the sled push can help optimize efficiency.
Strategies
1. Pacing: Tom demonstrated good pacing throughout the race, with consistent splits in most segments. However, to further optimize performance, he should focus on maintaining a steady pace in segments where he tends to slow down, such as the Burpees Broad Jump, Sled Pull, and Sled Push. By pacing himself appropriately and avoiding burnout, Tom can maintain a strong overall performance.
2. Transition Time: Tom's Roxzone time was 6 minutes and 10 seconds, which was 7 seconds slower than the average time. To improve overall race performance, Tom should work on improving his transition time between segments. This can be achieved by improving overall fitness and conditioning, as well as practicing quick and efficient transitions during training sessions.
In conclusion, Tom Kenward had a commendable performance in the 2023 Birmingham Hyrox race. While he demonstrated strengths in running and certain strength-based segments, there are areas for improvement, specifically in the Burpees Broad Jump, Sled Pull, and Sled Push segments. By implementing the suggested training strategies and techniques, Tom can enhance his performance and achieve even better results in future races.