Porter Stephen Hyrox Result

Overall Performance

Stephen Porter showcased an impressive performance in the 2024 Manchester HYROX race, finishing in the top 73% of all participants and ranking in the top 72% in his age group (40-44). His total running time was notably faster than average, suggesting that running is his strength. His pace, particularly in the early stages of the race, was faster than average, reflecting his capability to start strong and maintain a steady speed. However, it's also important to note that Stephen's time in the roxzone was faster than average, suggesting he managed his transitions and recovery periods effectively.

Segments to Improve

• Burpees Broad Jump: This was Stephen's weakest performance compared to the average. It's recommended that he incorporates more plyometric exercises into his training regimen to improve power and speed. These could include box jumps, jump squats, and jumping lunges. Additionally, focusing on burpees technique, ensuring a full range of motion and controlled movement, could help improve his time in this segment.
• Wall Balls: Stephen's Wall Balls performance was slower than average, indicating a need for increased strength and power. Incorporating exercises like kettlebell swings, thrusters, and medicine ball tosses could help strengthen the necessary muscles for this segment.
• Sandbag Lunges: His time in this segment was slower than average, suggesting a need to build lower body strength. Regular lunges and squats, both with and without weights, could help strengthen his legs and improve his performance in this area. He could also incorporate sandbag exercises into his routine to build strength and familiarity with the equipment.
• Sled Pull and Sled Push: Stephen's times in these segments were slower than average, indicating a need to build strength and power. Incorporating weightlifting exercises, such as deadlifts and squats, could help in these segments. In addition, practising with the sled itself would increase his familiarity with the equipment and improve his technique.
• Farmers Carry: His performance in this segment was slightly slower than average. Incorporating strength training, especially targeted towards the back, shoulders, and grip strength, could help improve this time. Exercises such as deadlifts, shrugs, and wrist curls could be beneficial.

Race Strategies

Given Stephen's strength in running, a potential race strategy could be to push the pace on the running segments to gain an advantage. However, this should be balanced with maintaining enough energy for the strength-based segments. He should also continue to focus on efficient transitions and recovery in the roxzone, as this was an area of strength in his previous race. Additionally, Stephen could benefit from a more gradual start in the race, conserving his energy to maintain a more consistent pace throughout, rather than starting too fast and potentially tiring towards the end.