Fisher Ross Hyrox Result

Overall Performance:

Ross Fisher put up a commendable performance in the 2024 Manchester HYROX PRO race. Placing 82nd out of 229 athletes and 31st in his age group, Ross demonstrated a balanced performance. His overall time was 01:19:32, showing a well-rounded skill set. However, there seems to be room for improvement in both strength and running aspects.

His total running time was 38:49, which was 32 seconds slower than the average. This indicates that Ross could benefit from a focus on improving his running speed. His running profile suggests that he started the race strong, with his time for Running 1 being 42 seconds faster than average. However, as the race progressed, his running times tended to slow.

As for the strength exercises, Ross showed a mixed performance. He excelled in some areas, such as the Sled Pull where he was 52 seconds faster than average, and others where there's room for improvement, such as the Sandbag Lunges and Wall Balls, where he was slower than average.

Segments to Improve:

• Run Total: With a total running time of 38:49, 1:56 slower than the 25th percentile, Ross should focus on improving his running speed. To do this, he could include interval training in his routine, alternating between high-intensity and low-intensity running. This would help improve his cardiovascular endurance and overall speed.
• Wall Balls: Ross was 50 seconds slower than the 25th percentile in the Wall Balls segment. He could benefit from developing his lower body strength and power, for which exercises like squats, lunges, and deadlifts might be beneficial. It would also be beneficial to work on his form and technique for the Wall Balls specifically.
• Sandbag Lunges: Ross was 39 seconds slower than the 25th percentile in the Sandbag Lunges segment. To improve in this area, Ross should include more lunges and squats in his training routine, possibly with added weight to simulate the conditions of the race. He should also focus on his form during these exercises, ensuring that his knees do not pass his toes and that his back is straight.
• Sled Push: With a time of 3:38, Ross was 32 seconds slower than the 25th percentile in the Sled Push segment. Strength training for the lower body and core could help improve his performance in this segment. Exercises like squats, deadlifts, and planks might be beneficial. Ross should also ensure that he is using proper form during the Sled Push, keeping his back straight and driving with his legs.
• Roxzone: Ross's time in the Roxzone was 5:26, 31 seconds slower than the 25th percentile. This suggests that Ross may need to improve his overall fitness and transition times. Including plyometric exercises in his training could help improve his speed and power, potentially leading to quicker transitions.
• Burpees Broad Jump: Ross's Burpees Broad Jump time was 22 seconds slower than the 25th percentile. To improve, he should focus on building explosive power through exercises like box jumps and plyometric push-ups. He should also work on his burpee form, ensuring that he is using his arms to generate momentum during the broad jump.

Race Strategies:

Ross should aim to maintain a consistent pace throughout the race, rather than starting out fast and slowing down. This could help him conserve energy for the later segments. Ross should also focus on his transitions between the running and strength segments, as faster transitions could significantly improve his overall time. Finally, Ross should implement a comprehensive warm-up routine before the race to ensure that his muscles are properly prepared for the various demands of the race.