West Brodie Hyrox Result

Overall Performance

Brodie West demonstrated a commendable performance at the 2024 Brisbane Hyrox race, achieving an overall rank of 203 out of 1014 athletes, placing him in the top 20%. Within his age group of 35-39, he ranked 31st, which positions him in the top 17% of 173 athletes. His total running time was an impressive 3:13 faster than the average, highlighting his strength as a runner. This indicates that Brodie possesses a strong runner profile, excelling particularly in running segments. However, this focus on running may have come at the expense of strength-based exercises, where there is noticeable room for improvement.

In terms of pacing, Brodie started the race at a strong pace, as indicated by the fast times in the initial running segments, but his performance in the strength-oriented exercises shows that he could benefit from developing his strength and endurance.

Segments to Improve

• Burpees Broad Jump: This segment was significantly slower than average, suggesting a need for improvement in explosive strength and endurance.
  • Training Strategy: Incorporate plyometric exercises such as box jumps and depth jumps to enhance explosive power. Focus on high-intensity interval training (HIIT) to improve endurance.
  • Form Correction: Ensure proper form during burpees to maximize efficiency, including maintaining a strong plank position and using the hips for explosive jumps.
• Roxzone: With a slower than average time, improving transitions and overall fitness is crucial.
  • Training Strategy: Practice transition drills to reduce downtime between exercises. Utilize circuit training to simulate race conditions and improve cardiovascular fitness.
• Sled Push & Pull: Both segments were slower than average, indicating a need for focused strength training.
  • Training Strategy: Implement sled-specific workouts, focusing on progressive overload to increase strength. Include exercises such as heavy sled pushes/pulls and leg press to build lower body strength.
  • Form Correction: Maintain a low center of gravity and use a strong, consistent push/pull motion to maximize efficiency.
• Wall Balls: Slightly slower than average, suggesting room for improvement in muscular endurance and technique.
  • Training Strategy: Incorporate wall ball drills, focusing on maintaining form under fatigue. Utilize AMRAP (As Many Rounds As Possible) workouts to build endurance.
  • Form Correction: Ensure proper squat depth and a consistent release point for the ball to maintain rhythm and efficiency.

Race Strategies

• Pacing: While Brodie excels in running, it's crucial to pace himself during the initial running segments to conserve energy for strength-based exercises. Consider a controlled start to balance performance across all segments.
• Compromised Running: Practice running immediately after completing strength exercises to simulate fatigue conditions. This will help maintain running efficiency during the race, even after demanding strength segments.
• Transition Efficiency: Focus on reducing time spent in the Roxzone by practicing quick and efficient transitions between exercises. This can be achieved through specific transition drills and by organizing equipment in practice sessions to mirror race conditions.
• Mental Preparation: Develop mental strategies to maintain focus and motivation during challenging segments. Visualization techniques and setting small, achievable goals during the race can enhance performance.