Wakeham Simon Hyrox Result

Overall Performance:

Simon Wakeham's performance in the 2024 Glasgow HYROX race places him solidly in the top tier of his age group and overall, showcasing his dedication and training. His overall time and rank, both generally and within his age group, indicate a balanced athlete with potential in both strength and endurance elements of the race. However, his total running time being slightly slower than average suggests that while Simon demonstrates a commendable hybrid profile, there is room for improvement in his running efficiency. Notably, Simon's performance in the Roxzone and certain strength exercises like the Sandbag Lunges and Wall Balls were above average, suggesting his transitions and some strength elements are strong points. Conversely, segments like the Farmer's Carry and Sled Push indicated a need for improvement, hinting at specific areas where targeted training can yield significant gains.

Segments to Improve:

• Farmers Carry: Simon's performance in the Farmer's Carry segment was significantly slower than average, indicating a potential lack of grip strength and endurance. To improve, Simon should incorporate grip strength exercises such as dead hangs, farmer's walks with increasing weights, and towel pull-ups into his routine. Also, practicing the actual Farmer's Carry with a focus on posture and efficient movement can help reduce time.
• Sled Push: The Sled Push segment was another area where Simon lagged. Improvements here can come from incorporating more lower body strength work, focusing on exercises like squats, leg presses, and lunges. Also, sled push drills with varying weights and intervals can help build the specific endurance and strength needed for this task.
• Burpees Broad Jump: This segment showed room for improvement in Simon's explosive power and coordination. Plyometric exercises such as box jumps, broad jumps, and burpees should become a staple in his training. Practicing the specific movement of burpee into a broad jump with emphasis on form and explosiveness will also be beneficial.
• Sled Pull: Similar to the Sled Push, the Sled Pull segment indicates a need for increased upper body and core strength. Incorporating exercises like seated rows, pull-ups, and deadlifts can help build the necessary muscle groups. Practicing the sled pull with a focus on technique, such as maintaining a stable core and efficient arm movement, can also improve times.

Race Strategies:

• Pacing: Simon's splits suggest a need for a more consistent pacing strategy throughout the race. Working with a coach to develop a race plan that allocates effort more evenly can prevent burnout in later segments. Training should include longer runs with pace variation to improve endurance and pacing awareness.
• Transitions (Roxzone): Although Simon's transition times were better than average, continuous improvement in this area can lead to overall time savings. Practicing quick transitions between exercises in training, focusing on reducing rest time and optimizing movement efficiency, will help shave seconds off the Roxzone time.
• Strength and Running Balance: Given Simon's slightly slower total running time compared to his strength exercise performance, a balanced approach to training is advisable. Incorporating interval running training to improve speed and cardiovascular endurance, alongside targeted strength training, will help create a more well-rounded athlete profile.
• Mental Preparation: Mental toughness and race-day strategy are crucial. Visualization techniques, positive self-talk, and scenario planning can help Simon stay focused and overcome challenging segments during the race.

With targeted improvements in these identified areas and strategic adjustments to his race approach, Simon Wakeham has the potential to significantly improve his performance in future HYROX races.