Hamilton Kennedy Hyrox Result

Overall Performance:

Kennedy Hamilton's performance in the 2024 Glasgow Hyrox race positions him in the top 65% overall and top 67% within his age group, indicating a competitive but improvable performance. His total running time was 02:18 slower than the average, suggesting that while he possesses a balanced skill set, his strength may lean slightly more towards the endurance and strength exercises rather than pure running speed. Notably, Kennedy demonstrated exceptional performance in the Sled Pull and Burpees Broad Jump, outpacing the average significantly. However, his pacing seemed to slow down in the latter running segments, suggesting a potential issue with stamina or pacing strategy throughout the race. Kennedy appears to be a hybrid athlete with a tilt towards strength-focused events but would benefit from a more balanced training approach focusing on running endurance and speed.

Segments to Improve:

• Run Total: Kennedy's overall running time indicates a need for improved running speed and endurance. Interval training, incorporating both short sprints and longer tempo runs into his routine, can help increase VO2 max and running efficiency. Fartlek training, where periods of fast running are mixed with periods of slower running, can also be beneficial for improving race pacing strategy.
• Sled Push: The sled push segment was notably slower than average. To improve, Kennedy should focus on lower body strength exercises such as squats, lunges, and leg presses, alongside specific sled push drills that mimic the race conditions. Working on explosive starts and maintaining a consistent speed could help in reducing his time in this segment.
• Rowing: The slower rowing split suggests a need for better technique and endurance. Rowing interval training, focusing on both sprinting and longer, consistent-paced sessions, can improve cardiovascular endurance and power. Technique drills, emphasizing proper form and efficient use of legs, back, and arms, will also contribute to a better rowing performance.
• Farmer's Carry: To improve in the Farmer's Carry, grip strength and core stability exercises are key. Incorporating exercises like dead hangs, farmer's walks with increasing distances and weights, and core strengthening routines will help in completing this segment faster.
• Sandbag Lunges: Although Kennedy performed slightly better than average in this segment, there's room for improvement. Focused training on lunges with varying weights and improving balance and coordination can enhance performance. Additionally, incorporating plyometric exercises can increase leg power and endurance for this task.

Race Strategies:

• Start Pacing: Kennedy should focus on a more strategic start, avoiding going out too fast in the initial running segments. Practicing pacing strategies during training, such as negative splits where each segment is run slightly faster than the one before, can help manage energy levels more efficiently throughout the race.
• Transition Speed: Reducing roxzone times by practicing quicker transitions between exercises and running segments can shave valuable seconds off the total time. Setting up mock transition zones during training sessions to mimic race-day conditions will help improve overall efficiency.
• Endurance and Strength Balance: Given Kennedy's hybrid profile, a balanced approach to training that doesn't neglect running endurance in favor of strength, or vice versa, is crucial. Incorporating at least two days focused on running and two days on strength training into his weekly regimen, with one day dedicated to combining both elements, can provide a more holistic improvement.
• Recovery and Nutrition: Focusing on recovery strategies and proper nutrition can also enhance performance. Ensuring adequate rest days, utilizing recovery techniques such as foam rolling and stretching, and consuming a balanced diet tailored to his training needs will support better overall fitness and race-day performance.