Kennedy Max Hyrox Result

Overall Performance

Max Kennedy delivered a commendable performance at the 2024 Brisbane Hyrox race, finishing in the top 48% overall and top 39% within his age group. His overall time was 01:42:40, with a notably strong total running time of 00:45:07, which is 05:20 faster than the average. This indicates a strong running profile, suggesting that Max excels in endurance and speed on the track. However, the initial running segments show that Max started the race quite fast, especially in Running 1, where he was 01:28 faster than the average, placing him in the top 5 percentile for that segment. This rapid start may have contributed to fatigue in later segments, affecting his performance in strength-focused exercises.

Segments to Improve

• Burpees Broad Jump: Max was 02:05 slower than average, indicating a need for improvement in explosive power and endurance.
  • Training Strategies: Incorporate plyometric exercises such as box jumps and tuck jumps to build explosive power. Additionally, focus on improving cardiovascular endurance through high-intensity interval training (HIIT) to maintain energy levels during intense segments.
• Farmers Carry: Being 01:19 slower than average suggests a need to enhance grip strength and core stability.
  • Training Strategies: Include grip strength exercises such as dead hangs and wrist curls. Core stability can be improved through exercises like planks, Russian twists, and side bends.
• Wall Balls: With a performance 00:37 slower than average, focus on improving strength endurance and technique.
  • Training Strategies: Practice wall ball shots with varying weights to improve muscular endurance. Pay attention to form, ensuring a full squat and an explosive upward movement. Cross-training with thrusters can also enhance performance in this area.
• Sandbag Lunges: Max was 00:47 slower than average, indicating a need for better leg strength and balance under fatigue.
  • Training Strategies: Incorporate lunges with varying weights and walking lunges to enhance leg strength. Balance training, such as single-leg stands and stability ball exercises, will improve stability during this segment.

Race Strategies

• Pacing: Start at a slightly more conservative pace to conserve energy for later strength-based segments. This will help maintain consistency across the race.
• Transition Efficiency: Practice transitions between exercises to reduce Roxzone time. This could involve setting up circuit training sessions that simulate race conditions to improve transition fluidity.
• Compromised Running: Incorporate compromised running drills where Max performs a strength exercise followed by a run. This will help adapt to the fatigue experienced post-strength exercises.
• Mental Preparation: Develop mental strategies to maintain focus and motivation during challenging parts of the race. Visualization techniques can be effective in preparing for race-day scenarios.