Malkin Chris Hyrox Result

Overall Performance

Chris Malkin exhibited a commendable performance at the 2024 Birmingham HYROX event. His overall ranking in the Top 40% of athletes, and his placement in the Top 37% of his age group indicates a strong competitive spirit and performance. His performance in the running segments was particularly impressive, with a total running time of 00:42:14, which is 02:10 faster than the average. This indicates a strong runner profile. Moreover, his consistency in maintaining a faster pace than the average in most running segments reflects good endurance and pacing strategy.

Segments to Improve

• Wall Balls: This segment was notably slower than the average, with a time of 00:10:27, which is 03:38 slower than average. To improve in this area, focus on building upper body strength through exercises like push-ups, pull-ups and bench press. Additionally, practicing the actual movement of the wall ball exercise can help improve form and efficiency.
• Burpees Broad Jump: This segment was also slower than the average by 00:33. To enhance performance in this area, plyometric exercises such as box jumps and jump squats may be beneficial. These exercises can help to improve explosive power, which is crucial for broad jumps. In addition, practicing burpees with a focus on transitioning smoothly from the push-up to the jump can improve overall speed.
• Roxzone: The time spent here was slightly slower than the average. Improvement in this area can be achieved by focusing on transition speed and overall fitness. Incorporating high intensity interval training (HIIT) into your routine can help improve cardiovascular fitness and transition speed. Additionally, practicing transitions between different exercises can help reduce downtime in the roxzone.
• Sled Pull and Ski Erg: These segments were slower than average by 00:15 and 00:19 respectively. For the sled pull, incorporating exercises that strengthen the back, glutes and hamstrings such as deadlifts, kettlebell swings and hamstring curls can help improve performance. For the Ski Erg, improving cardiovascular endurance through long distance running or rowing, in combination with upper body strengthening exercises can be beneficial.

Race Strategies

Based on Chris's performance in the running segments, it is clear that he has a runner's profile. Therefore, he should aim to capitalize on this strength by maintaining a strong pace in the running segments. However, it is equally important to ensure that he does not exhaust himself in the early stages of the race, which can negatively impact performance in the later stages.

For the strength-oriented segments, it would be beneficial to focus on maintaining a steady rhythm rather than trying to rush through the exercises. This can help preserve energy for the running segments while also ensuring good form and efficiency in the strength exercises.

Finally, improving transition speed can help shave off valuable time in the roxzone. This can be achieved by planning ahead for the transition and staying focused throughout the race.