Higgins Steven Hyrox Result

Overall Performance

Steven Higgins had a strong performance in the 2023 Birmingham HYROX race, finishing with an overall rank of 505 out of 1703 athletes, which places him in the top 29% of all competitors. In his age group (35-39), he ranked 119 out of 356 athletes, placing him in the top 33%. His overall time was 01:25:15, with a total running time of 00:43:13, which was 01:50 slower than the average for his finish time.

Steven's best running lap was 00:04:18, which was 00:10 faster than the average. However, he had several segments where he lost time compared to the average, including the Ski Erg, Running 2, Sled Push, Running 4, and Running 7.

Segments to Improve

1. Ski Erg: Steven's time on the Ski Erg was 00:05:03, which was 00:38 slower than the average. To improve in this segment, he should focus on developing his upper body and cardiovascular endurance. Incorporating exercises such as rowing, kettlebell swings, and battle ropes can help improve his performance on the Ski Erg. Additionally, practicing proper technique and increasing his intensity during training sessions will also be beneficial.

2. Sandbag Lunges: Steven's time for the Sandbag Lunges segment was 00:05:33, which was 00:31 slower than the average. To improve in this segment, he should focus on strengthening his lower body, specifically his quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help improve his leg strength and stability. Additionally, practicing proper form and increasing the weight of the sandbag during training will help him perform better in this segment.

3. Running 2: Steven's time for Running 2 was 00:05:26, which was 00:30 slower than the average. To improve his running performance, he should focus on increasing his cardiovascular endurance and speed. Incorporating interval training, such as sprints and hill repeats, into his training routine will help improve his running speed and endurance. Additionally, working on his running form and incorporating strength training exercises for the lower body will also be beneficial.

4. Rowing: Steven's time for the Rowing segment was 00:05:06, which was 00:22 slower than the average. To improve in this segment, he should focus on developing his upper body and cardiovascular endurance. Incorporating exercises such as rowing, swimming, and circuit training can help improve his rowing performance. Additionally, practicing proper technique and increasing the intensity of his rowing workouts will also be beneficial.

5. Sled Push: Steven's time for the Sled Push segment was 00:03:24, which was 00:12 slower than the average. To improve in this segment, he should focus on developing his lower body strength and power. Exercises such as squats, deadlifts, and box jumps can help improve his leg strength and power for the sled push. Additionally, practicing proper technique and increasing the weight of the sled during training will help him perform better in this segment.

6. Running 4: Steven's time for Running 4 was 00:05:34, which was 00:11 slower than the average. To improve his running performance in this segment, he should focus on increasing his cardiovascular endurance and speed. Incorporating long-distance runs, tempo runs, and interval training into his training routine will help improve his running endurance and speed. Additionally, working on his running form and incorporating strength training exercises for the lower body will also be beneficial.

7. Running 7: Steven's time for Running 7 was 00:05:33, which was 00:11 slower than the average. To improve his running performance in this segment, he should focus on increasing his cardiovascular endurance and speed. Incorporating interval training, such as sprints and hill repeats, into his training routine will help improve his running speed and endurance. Additionally, working on his running form and incorporating strength training exercises for the lower body will also be beneficial.

Strategies

- Pacing: Steven should focus on maintaining a consistent pace throughout the race to avoid burning out too quickly. Starting too fast can lead to fatigue later on, so he should aim for a steady and sustainable pace.
- Transitions: Steven should work on improving his transition times between segments to minimize time spent in the Roxzone. This can be achieved through practicing smooth and efficient transitions during training sessions.
- Strength Training: Steven should prioritize strength training exercises that target the specific muscle groups used in each segment where he lost time. This will help improve his overall strength and power, leading to better performance in those segments.
- Interval Training: Incorporating interval training into his training routine will help improve Steven's cardiovascular endurance and speed, which are crucial for performing well in the running segments.
- Technique Focus: Steven should pay attention to his form and technique during each segment to ensure maximum efficiency and minimize energy expenditure. Practicing proper technique during training sessions will help him perform better during the race.

Overall, Steven Higgins had a strong performance in the 2023 Birmingham HYROX race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can further enhance his performance and achieve even better results in future races.