Conlen Tom Hyrox Result

Overall Performance

Tom Conlen, hailing from GBR, displayed a respectable performance in the 2024 Manchester HYROX race. With an overall rank of 921 among 1203 athletes, he falls within the top 76% of competitors. In his age group of 25-29, he ranked 191, placing him in the top 78% of 244 athletes.

His overall time was 01:32:00, with his total running time being 00:46:29, which is 00:54 slower than the average. Tom had a strong start with Running 1, clocking in at 00:50 faster than average, which put him in the top 14% of competitors. He demonstrated strong performance on the Sled Push and Sled Pull segments, placing him in the 1st and 10th percentile respectively. His Roxzone time was above average, indicating good overall fitness and efficient transition time.

However, Tom's running pace appears to slow down as the race progresses, suggesting possible endurance issues. Based on the 'Total running time', he seems to have more of a strength-based profile, suggesting that he could benefit from additional running training.

Segments to Improve

• Running Total: As Tom's running pace tends to slow down over the course of the race, it would be beneficial to incorporate endurance training into his routine. Long distance steady state runs, interval training, and tempo runs can help improve stamina and pace. Additionally, incorporating hill sprints could aid in building strength and improving running efficiency.
• Burpees Broad Jump: With a time of 00:07:21, Tom is 01:28 slower than average in this segment. He could benefit from plyometric training to enhance explosiveness and agility. Exercises such as box jumps, power skips, and depth jumps can help improve performance on this segment. Additionally, practicing the burpee broad jump movement itself can help improve technique and efficiency.
• Wall Balls: Tom's time of 00:08:00 is 00:51 slower than average, indicating room for improvement. Incorporating strength training, specifically focusing on leg and core strength, can help improve performance. Squats, lunges, and kettlebell swings can be beneficial. Additionally, practicing the wall ball movement could enhance technique and efficiency.
• Sandbag Lunges: Taking 00:06:29, Tom is 00:58 slower than average in this segment. Strength training, particularly targeting the lower body and core, can improve performance. Exercises like weighted lunges, squats, and deadlifts would be beneficial. Moreover, training with the sandbag can help improve the specific movement pattern required for this segment.

Race Strategies

Tom should consider implementing the following strategies during the race for improved performance:

• Pacing: With his tendency to start strong and slow down, it would be beneficial for Tom to focus on maintaining a steady pace throughout the race. This could help conserve energy for the later stages, improving his overall running time.
• Transition Efficiency: While Tom already shows good transition times, continuing to focus on quick and efficient transitions between segments can further improve his overall time.
• Segment Specific Training: By incorporating training specific to his weaker segments into his routine, Tom can turn these weaknesses into strengths, thus improving his overall performance.