Benoiton Andrew Hyrox Result

Overall Performance

Andrew Benoiton delivered a commendable performance in the 2024 Perth Hyrox race, finishing with an overall rank of 155 out of 688 athletes, placing him in the top 22%. Within his age group (25-29), he was 36th out of 125 competitors, showing his competitive edge in a challenging field. His total running time was notably faster than average by 01:32, indicating a strong running profile. Andrew's pacing was strategically well-managed, with running segments from 2 to 8 consistently faster than the average, contrasting an initially slower start in Running 1. His strengths lie in his running capabilities, suggesting that his training should focus more on enhancing his strength and transition efficiency.

Segments to Improve

• Roxzone (00:02:13 slower than 25th percentile):

  Andrew's roxzone time suggests a need for improved transition speed and overall fitness. To enhance this, focus on high-intensity interval training (HIIT) to improve cardiovascular fitness and reduce recovery time. Incorporate drills that simulate transitions during workouts to practice moving quickly between exercises.

• Sled Pull (00:00:48 slower than 25th percentile):

  To improve sled pull performance, work on building upper body strength and endurance. Include exercises such as rope pulls, bent-over rows, and deadlifts. Focus on maintaining a strong and steady pace during the pull with proper form to increase efficiency.

• Sandbag Lunges (00:00:46 slower than 25th percentile):

  Enhance lower body strength and stability with exercises like weighted lunges, squats, and step-ups. Concentrate on form to ensure proper knee alignment and balance, which will reduce fatigue and improve speed during this segment.

• Sled Push (00:00:35 slower than 25th percentile):

  Improve leg and core strength with sled push simulations, leg presses, and core strengthening exercises. Practice pushing with a steady, controlled pace to maintain momentum and drive.

• Burpees Broad Jump (00:00:31 slower than 25th percentile):

  Increase explosive power and endurance with plyometric exercises such as box jumps and burpee variations. Focus on form during the jump to maximize distance and minimize time.

• Rowing (00:00:21 slower than 25th percentile):

  Work on rowing technique and endurance with rowing intervals and strength training for back and shoulder muscles. Ensure efficient stroke technique to conserve energy and maintain speed.

Race Strategies

• Start with Controlled Pacing: Since Andrew started slower than average but improved in subsequent running segments, begin the race with a controlled pace to avoid early fatigue, allowing for stronger performance in later stages.
• Focus on Efficient Transitions: Practice quick and efficient transitions between exercise zones to reduce time in the roxzone. Familiarize with the layout and sequence of exercises to minimize hesitation.
• Balance Strength and Running Training: Given Andrew's strong running ability, incorporate more strength-focused workouts to build a balanced profile. Use cross-training methods that integrate running with strength exercises to simulate race conditions.