Newman Pete Performance Analysis

Overall Performance

Pete Newman put up a commendable performance in the 2024 Manchester Hyrox race. As a 40-44 age group athlete, he ranked in the top 60% of 1203 athletes overall and within the top 56% of his age group. However, a closer look at the race splits reveals that Pete's overall running time was slower than average, suggesting that he might be more strength-orientated. His best running lap was clocked at 00:05:05, while his total running time was 00:44:32, which is 02:21 slower than the average. Further, his pacing seemed to be inconsistent. In the first four running segments, he started slower than average but managed to pick up the pace in the later stages. Despite the slower running time, Pete performed exceedingly well in exercises such as Ski Erg, Sled Push, Sled Pull, and Rowing, where he recorded faster than average times.

Segments to Improve

• Running Time: Given that Pete's total running time was slower than average, he needs to focus on improving his running endurance and speed. Incorporating interval training into his routine can help increase his VO2 max and improve his aerobic capacity. Hill sprints and tempo runs can also be beneficial for building strength and speed.
• Wall Balls: Pete was slower in the Wall Balls segment by 00:01:28. To improve in this area, he can incorporate exercises such as squats, thrusters, and kettlebell swings to strengthen his lower body and core. Practicing the wall balls exercise with a focus on form and technique can also aid in improving performance in this segment.
• Sandbag Lunges: Pete's performance was slower in the Sandbag Lunges segment. To improve performance in this area, he could consider adding weighted lunges and squats into his strength training routine. Additionally, practicing lunges with different weights can help him adapt to the varying weights used in the race.
• Farmers Carry: This segment was slower by 00:00:41 compared to the 25th percentile. To improve in this area, Pete could strengthen his grip and forearm muscles by incorporating exercises like deadlifts, pull-ups, and wrist curls into his training routine.
• Roxzone: Although Pete's time in the Roxzone was faster than average, there is still room for improvement. To enhance his transition times between exercises, he can practice transitioning between different exercises as part of his training. This will also help him to recover faster between segments.

Race Strategies

Given the above analysis, here are some strategies that Pete can implement during his races:

• Pacing: Pete should focus on maintaining a consistent pace throughout the race, especially during the running portions. Starting too slow can lead to lost time that is difficult to make up in later stages.
• Strength Training: Since Pete is stronger in the strength segments, he should leverage this to his advantage. By focusing on improving his running, he can ensure that he does not lose too much time in these segments.
• Transitioning: Pete should work on improving his transitions between exercises to save time during the race. This includes practicing the movements and sequences of each exercise to ensure a smooth transition.
• Recovery: Incorporating active recovery techniques, such as stretching and low-intensity exercises, can help Pete recover faster between segments and maintain his performance throughout the race.