Charlie Pepe Hyrox Result

Overall Performance

Pepe Charlie delivered a commendable performance in the 2024 Sydney Hyrox race, achieving an overall rank of 546 out of 1059 athletes, placing him in the top 51%. In his age group category (30-34), he ranked 128 out of 239, positioning him within the top 53%.

The standout aspect of his race was his total running time, which clocked in at 45:05, or 1:46 faster than the average, indicating a strong running profile. Pepe demonstrated his running strength, particularly in the earlier running segments, but his performance started to decline in the latter parts of the race. This suggests he may have started too fast, as seen in Running 1, where he was 59 seconds faster than average, placing him in the 10th percentile rank.

Although Pepe showcased a strong running ability, there is room for improvement in strength-based exercises and transitions, as indicated by slower times in segments like Sandbag Lunges, Wall Balls, and the Roxzone transitions.

Segments to Improve

• Wall Balls: Pepe was significantly slower than average, with a time of 9:40, placing him in the 90th percentile. To improve:
  • Exercises: Incorporate high-rep wall ball drills and squat-to-press exercises to build endurance and strength in the legs and shoulders.
  • Technique: Focus on maintaining a consistent breathing pattern and efficient form, ensuring a quick return to the starting position after each throw.
• Sandbag Lunges: With a time of 6:40, this segment revealed a need for increased leg strength and balance.
  • Exercises: Perform weighted lunges, Bulgarian split squats, and stability drills to enhance lower body strength and core stability.
  • Technique: Practice maintaining an upright posture and controlled movement throughout the lunge, with a focus on a smooth and stable transition between steps.
• Burpees Broad Jump: Pepe's time was 6:44, slower than average. Improvements can be made by:
  • Exercises: Engage in plyometric training, such as box jumps and explosive push-ups, to increase power and efficiency.
  • Technique: Work on minimizing transition time between the burpee and jump phases, maintaining momentum and speed.
• Roxzone: Transition times were slower, indicating a need for better transition efficiency.
  • Training: Practice smooth transitions with minimal rest, incorporating drills that simulate race conditions to build comfort and speed in transitions.

Race Strategies

• Pacing: Implement a more even-paced strategy by starting conservatively and gradually increasing intensity as the race progresses to prevent early fatigue.
• Compromised Running: Practice running immediately after strength exercises to acclimate to the feeling of running on fatigued legs, improving transition from strength to running segments.
• Focus on Transitions: Minimize time spent in the Roxzone by rehearsing rapid and efficient transitions in training, aiming to reduce unnecessary rest periods.