Elder Anthony Hyrox Result

Overall Performance

Anthony Elder delivered a commendable performance at the 2024 Melbourne Hyrox event, securing an overall rank of 315, placing him in the top 17% of all competitors and the top 15% in his age group. His race can be characterized by a strong showing in strength-centric exercises, particularly the Sled Push and Sled Pull, where he ranked at the top tier. However, his total running time was slower than the average by 03:02, indicating that while he excels in strength, his running endurance could benefit from enhancement. His initial running segments suggest a conservative start, with times consistently slower than average, indicating a potential area for pacing improvement. Elder's profile leans towards being a strong athlete with a need to bolster his running capabilities to achieve a more balanced performance.

Segments to Improve

• Total Running Time

  Anthony's running performance was consistently slower across the board compared to the average. To improve, he should focus on enhancing his running endurance and speed.

  • Training Strategy: Incorporate interval training and tempo runs into his weekly routine. This will help improve his pace and stamina over long distances.
  • Exercises:
    • Interval Runs: 5x800m at a pace faster than his race pace with 2-minute rest intervals.
    • Tempo Runs: 20-minute run at a pace slightly slower than 5k race pace.
• Burpees Broad Jump

  Anthony struggled significantly in this segment, taking nearly two minutes longer than the average. Improving explosive power and agility can help.

  • Training Strategy: Focus on plyometric exercises and core strength to enhance explosive movements.
  • Exercises:
    • Box Jumps: 3x10 jumps, focusing on quick and powerful movements.
    • Core Strength Drills: Such as planks and Russian twists, 3x1 minute each.
• Roxzone

  The time spent in transition zones was slower, indicating potential inefficiencies in transitions.

  • Training Strategy: Work on transition drills to improve speed and fluidity between exercises.
  • Exercises:
    • Transition Practice: Set up multiple stations and practice moving quickly from one to the next, reducing resting time.

Race Strategies

• Pacing: Start the race with a slightly faster pace in the initial running segments to avoid falling behind early. Monitor pace using a GPS watch to ensure it's sustainable throughout the race.
• Transition Efficiency: Minimize time in the Roxzone by preparing mentally for the next segment while finishing the current one. Practice mental visualization techniques to anticipate transitions.
• Conserved Energy: Use strategic rest periods during the strength segments to conserve energy for running. For example, taking controlled breaths during the Wall Balls can help prepare for the final running segment.