Colless Sam Hyrox Result

Overall Performance

Sam Colless delivered a commendable performance at the 2024 Brisbane Hyrox, finishing in the top 10% overall and the top 14% in his age group. His total running time was significantly faster than average, indicating a strong running profile. Remarkably, his pacing strategy was efficient, as evidenced by his consistently faster-than-average running times across the segments, especially at the start with Running 1. However, his strength segments, particularly the Wall Balls and Sandbag Lunges, highlighted areas requiring improvement, suggesting a need for more strength-focused training to complement his running capabilities.

Segments to Improve

• Wall Balls: Sam was significantly slower in this segment. To improve:
  • Technique: Ensure proper squat form with a full depth and explosive upward thrust. Maintain a steady rhythm rather than rushing.
  • Exercises: Incorporate thrusters, overhead squats, and wall ball practice sets focusing on endurance and form.
  • Drills: Perform intervals of wall balls combined with short sprints to simulate race fatigue.
• Burpees Broad Jump: Identify form inefficiencies to address:
  • Technique: Focus on a consistent pace, ensuring efficient transitions between the burpee and jump phases.
  • Exercises: Practice burpee ladder drills and plyometric exercises to enhance explosive power.
  • Drills: Include burpee broad jumps in circuit training to improve endurance under fatigue.
• Sandbag Lunges: Develop strength and endurance in lunges:
  • Technique: Maintain core stability and ensure proper knee alignment during lunges.
  • Exercises: Incorporate weighted lunges, Bulgarian split squats, and core strengthening workouts.
  • Drills: Alternate lunges with running segments in training to simulate race conditions.
• Sled Pull and Push: Enhance power and endurance:
  • Technique: Focus on maintaining a low, powerful stance, using legs efficiently during the push and pull.
  • Exercises: Include sled drags, resisted sprints, and upper body rowing exercises.
  • Drills: Combine sled work with interval running to build stamina and strength.

Race Strategies

• Start Strong but Controlled: While Sam's initial running was fast, maintaining a controlled pace can conserve energy for later strength segments.
• Efficient Transitions: Improving roxzone times can shave off valuable seconds. Practice quick transitions between exercises in training to reduce rest time.
• Compromised Running Training: Simulate race conditions by performing running drills immediately after strength exercises to adapt to running with fatigue.
• Energy Management: Focus on maintaining a steady heart rate, especially during high-intensity strength segments, to prevent early fatigue.