Bramhall Kelvin Hyrox Result

Overall Performance:

Kelvin Bramhall's performance in the 2024 Manchester HYROX race places him in a commendable position, within the top 21% of all athletes and the top 28% within his age group. This showcases his competitive edge and dedication. Notably, Kelvin's overall time was 01:19:08, with his total running time being slightly slower than average, indicating a stronger proficiency in strength exercises than in running. Despite this, he demonstrated exceptional performance in the Sled Pull and Wall Balls segments, highlighting his strength capabilities. However, there's a noticeable pacing issue, with Kelvin starting strong but losing time in later running segments, suggesting potential issues with stamina or pacing strategy. His profile suggests a hybrid athlete with a slight lean towards strength exercises.

Segments to Improve:

• Running Segments (Total Running Time, Running 7, Running 5, Running 8, Running 6): Kelvin's running segments, especially the latter half, show significant room for improvement. To enhance his running stamina and speed, interval training is highly recommended. Incorporating intervals of 400m to 800m runs at a pace faster than his current race pace, with equal rest periods, can help improve both speed and cardiovascular endurance. Additionally, hill sprints can improve leg strength and running efficiency, crucial for maintaining pace in later segments. Focusing on running form, particularly during fatigue, can also contribute to more efficient running, thereby conserving energy.
• Burpees Broad Jump: This segment was notably slower, suggesting a need for improved explosiveness and endurance. Plyometric exercises like box jumps, squat jumps, and lunge jumps can enhance explosive power, while high-intensity interval training (HIIT) sessions that include burpees can improve both endurance and the ability to maintain performance under fatigue. Practicing burpees with a focus on form and minimal ground contact time will also be beneficial.

Race Strategies:

• Pacing: Kelvin should focus on a more conservative start to conserve energy for the latter part of the race. Utilizing a pacing strategy that allows for a slight negative split — running the second half of the race slightly faster than the first — could improve overall time and reduce fatigue in the later running segments.
• Transition and Roxzone Improvement: Since Kelvin's Roxzone time was faster than average, indicating less rest and quick transitions, continuing to refine this aspect can shave additional seconds off his total time. Practicing swift transitions between exercises and running segments in training can help reduce overall Roxzone time.
• Strength and Running Balance: Given Kelvin's stronger performance in strength exercises, maintaining focus on strength training is essential, but increasing the volume and intensity of running training will be crucial for a more balanced performance. Implementing two to three dedicated running sessions per week, focusing on varied distances and intensities, can help improve his overall running time.
• Recovery and Nutrition: Implementing a solid recovery and nutrition plan will support the increased training load and intensity. Proper hydration, nutrition, and recovery techniques, including foam rolling and stretching, can aid in faster recovery and improved performance in both running and strength segments.

By addressing these areas of improvement with targeted training strategies and race tactics, Kelvin Bramhall can transform his weaknesses into strengths and achieve a more balanced and competitive performance in future HYROX races.