Askew Nathan Hyrox Result

Overall Performance

Nathan Askew showcased a commendable performance in the 2024 Milan HYROX race, finishing in the top 32% overall and top 37% in his age group. His total running time was significantly faster than average, suggesting that Nathan has a strong runner's profile. However, the initial running segment was slightly slower, indicating a potentially cautious start. Nathan excelled in most running segments, particularly Running 8, which was notably faster than average. The slower transitions in the roxzone suggest room for improvement in transition efficiency and overall race fitness.

Segments to Improve

• Sled Pull (03:24 slower than average)
  • Focus on building upper body and grip strength with exercises like deadlifts, bent-over rows, and farmer's carries.
  • Incorporate sled pull variations into training to improve technique and endurance under fatigue. Practice with varying weights and distances.
  • Enhance core stability with plank variations and rotational exercises to support the sled pull motion.
• Wall Balls (01:08 slower than average)
  • Improve squat depth and explosive power with box jumps, goblet squats, and wall ball drills.
  • Focus on breathing techniques to maintain rhythm and efficiency during high-repetition sets.
  • Incorporate EMOM (Every Minute on the Minute) workouts to build stamina and speed under time constraints.
• Sandbag Lunges (00:53 slower than average)
  • Enhance lower body strength with lunges, split squats, and step-ups with added weight.
  • Focus on balance and coordination with single-leg exercises and dynamic lunge variations.
  • Work on post-fatigue running by simulating race conditions: perform lunges followed immediately by short running intervals.
• Roxzone (00:09 slower than average)
  • Practice efficient transitions in training by simulating race conditions and focusing on quick recovery techniques.
  • Incorporate agility drills and short sprints to improve transition speed.
  • Work on cardiovascular fitness with interval training to enhance overall endurance and reduce transition time.
• Burpees Broad Jump (00:10 slower than average)
  • Improve explosive power with plyometric training, focusing on box jumps and broad jumps.
  • Practice burpee technique to ensure efficient and consistent performance.
  • Incorporate high-intensity interval training (HIIT) to build endurance and speed.
• Rowing (00:17 slower than average)
  • Focus on rowing technique, emphasizing powerful leg drive and efficient stroke rate.
  • Include interval rowing sessions in training to improve speed and endurance.
  • Strengthen the posterior chain with exercises like deadlifts and kettlebell swings to support the rowing motion.

Race Strategies

• Pacing Strategy: Start at a moderate pace in the initial running segments to avoid early fatigue, then progressively increase speed in later stages where you excel.
• Transition Efficiency: Focus on quick and efficient transitions in the roxzone by rehearsing a smooth changeover between exercises during training sessions.
• Compromised Running: Practice running immediately after strength exercises to simulate race conditions and build resilience for compromised running scenarios.
• Hydration and Nutrition: Develop a hydration and nutrition plan to ensure sustained energy levels throughout the race. Practice this plan during long training sessions.