Braid Stewart Hyrox Result

Overall Performance:

Stewart Braid's performance in the 2024 Glasgow HYROX race shows a commendable effort, placing him in the top 67% overall and top 73% within his age group. His total running time was slightly slower than average, indicating room for improvement in running efficiency and endurance. However, Stewart demonstrated exceptional strength in exercises like the Ski Erg, Sled Push, and Rowing, where he outperformed the average significantly. The analysis suggests Stewart has a hybrid profile with a slight leaning towards strength exercises but needs to focus on improving running stamina and technique, as well as enhancing performance in specific challenge areas such as Burpees Broad Jump and Sandbag Lunges.

Segments to Improve:

• Burpees Broad Jump: Stewart's performance was significantly slower than average in this segment. To improve, he should incorporate plyometric drills such as box jumps, standing long jumps, and interval burpee sessions to enhance explosive power and endurance. Practicing burpees with a focus on form and efficiency can also reduce fatigue, allowing for faster completion times. Additionally, incorporating full-body strength training, focusing on leg and core strength, can provide the power needed for more effective broad jumps.
• Running: Given the total running time was slower than average, Stewart should focus on increasing his running efficiency and endurance. Interval training, such as 400m repeats with rest periods, can improve speed and stamina. Long, slow distance runs will also help build endurance. Running drills focusing on form, such as high knees and butt kicks, can improve technique, making running less energy-consuming. Strength training, particularly targeting the lower body and core, can also enhance running performance.
• Sandbag Lunges: Stewart's performance in this segment was slightly below average. To improve, he should incorporate lunges with varying weights into his training, focusing on maintaining proper form and balance. Weighted step-ups and squats can also build leg strength and endurance necessary for this segment. Core strengthening exercises will help maintain posture and balance during the lunges.
• Wall Balls: Stewart was slightly better than average, but there's still room for improvement. Incorporating exercises that focus on explosive power and coordination, such as medicine ball throws and kettlebell swings, can enhance performance. Practicing the wall ball exercise with a focus on form and efficiency, aiming for consistent height and targeting, can also improve times in this segment.

Race Strategies:

• Pacing: Analyzing Stewart's splits suggests an uneven pacing strategy, with significant time lost in early running segments and the Burpees Broad Jump. Implementing a more consistent pace from the start can help preserve energy for the entire race. Stewart should aim to maintain a steady effort level throughout, avoiding going out too fast in the initial stages.
• Transitions: The Roxzone time indicates Stewart managed transitions relatively well, but there's always room for improvement. Practicing quick transitions between exercises in training can reduce overall time. This includes setting up for the next exercise efficiently and mentally preparing for the switch during the end of the preceding activity.
• Strength and Endurance Balance: Given Stewart's hybrid profile, focusing on balancing strength and endurance training will be crucial. This includes integrating endurance running sessions with strength workouts in a weekly training plan, allowing adequate recovery to prevent overtraining.
• Mental Preparation: HYROX races are as much a mental challenge as a physical one. Stewart should work on mental toughness, including visualization techniques and setting small, achievable goals throughout the race to stay motivated and focused.

By addressing these specific areas of improvement and implementing the suggested strategies, Stewart Braid has the potential to significantly enhance his performance in future HYROX races.