Wallace Stew Hyrox Result

Overall Performance

Stew Wallace delivered a solid performance in the 2024 Milan Hyrox event, placing in the top 24% overall and top 28% in his age group. His total running time was slower than average, indicating room for improvement in endurance and pace consistency. The athlete showed notable strength in power-based exercises such as the Sled Push, Farmers Carry, and Sandbag Lunges, suggesting a strong profile in strength and hybrid fitness. However, his running times varied significantly across different segments, pointing to potential issues with pacing, particularly starting out too fast in the early running segments and slowing down considerably by the end.

Segments to Improve

• Total Running Time

  Stew's overall running time was slower than average. To improve running endurance and consistency, consider incorporating interval training and tempo runs into regular workouts. Focus on building aerobic capacity and running economy.

  • Exercises: Long runs at a steady pace, interval training (e.g., 400m repeats), and tempo runs.
  • Drills: Incorporate hill sprints to build strength and speed.
• Roxzone Transition Time

  The time spent in transition zones was slower than average. Improving transition efficiency can considerably enhance overall performance. Practice race simulations focusing on minimizing rest and maximizing efficiency when transitioning between zones.

  • Exercises: Transition drills, such as moving quickly from running to rowing or from burpees to running.
  • Techniques: Focus on maintaining mental focus and minimizing unnecessary movements during transitions.
• Wall Balls

  Matching the average time in Wall Balls suggests there's room for improvement here. Focus on both technique and endurance to gain time in this segment.

  • Exercises: High-rep wall ball workouts, focusing on maintaining form under fatigue.
  • Form Corrections: Ensure proper squat depth, use of legs to drive the ball, and efficient catching and throwing technique.
• Sled Pull

  Although close to average, improving Sled Pull efficiency will further enhance performance. Focus on upper body and core strength.

  • Exercises: Sled pulls, rope climbs, and lat pull-downs to build pulling strength.
  • Techniques: Optimize body position and leverage during the pull to conserve energy.

Race Strategies

• Pacing Strategy: Develop a more consistent pacing strategy to avoid starting too fast and fading in later segments. Use GPS watches or pacing apps during training to better regulate speed and effort.
• Energy Conservation: Focus on conserving energy in early strength-based exercises to maintain a higher pace in subsequent running segments.
• Mindset and Focus: Train mental focus to minimize time spent in transitions and ensure quick recovery between different exercise zones.