Sunner Satnam Hyrox Result

Overall Performance

Satnam Sunner completed the 2024 Birmingham HYROX race with an overall rank of 2464, placing him in the top 59% of all participants. His overall time of 01:49:02 was respectable for his age group (30-34), where he ranked in the top 63%.

Looking at his 'Total running time', which was 03:55 faster than average, it is evident that Satnam has a strong running profile. This is also reflected in his best running lap time of 00:05:23. However, the roxzone time was slower than average, suggesting that transitional periods and overall fitness may need improvement.

Segments to Improve

• Roxzone: Satnam's roxzone time was 02:13 slower than average, indicating that he may have rested more or took more time to do the transition. To improve this segment, Satnam should work on increasing his overall fitness by incorporating more high-intensity interval training (HIIT) into his routine. This will help to improve his cardiovascular endurance and speed up his recovery time. Additionally, practicing transitions between exercises will help to cut down on wasted time during the race.
• Sandbag Lunges: His performance in the Sandbag Lunges was 02:00 slower than average. This indicates a potential weakness in lower body strength. To improve this, Satnam could incorporate more strength training exercises targeting the legs and core, such as squats, lunges, and deadlifts. Furthermore, practicing the Sandbag Lunges with varying weights will help him get accustomed to the movement and improve his performance in this segment.
• Sled Push: Satnam's time in the Sled Push was 00:20 slower than average. This exercise requires a strong upper body and core, as well as good grip strength. To improve, Satnam should incorporate specific strength training exercises such as push-ups, bench presses, and grip strength exercises. Additionally, practicing the Sled Push movement with varying weights will improve his technique and performance in this segment.
• Rowing: His performance in the Rowing segment was 00:44 slower than average. This suggests a need to improve his upper body strength and cardio endurance. Incorporating more rowing intervals in training, as well as strengthening exercises for the back, shoulders, and arms, will help improve this segment.

Race Strategies

Considering Satnam's strengths and weaknesses, the following strategies are recommended for future races:

• Pacing: Satnam should aim to maintain a steady pace throughout the race, rather than starting out too fast. This will help to conserve energy for the more physically demanding segments.
• Strength Training: Given his strong running profile, Satnam should focus more on strength training in his workouts. This will help to balance out his performance and ensure he is well-prepared for all segments of the race.
• Transitions: Satnam should practice transitioning quickly and efficiently between exercises to cut down on roxzone time. This could be achieved by incorporating circuit training into his routine, which mimics the format of the race and allows for practice of transitions.