Bender Addison Hyrox Result

Overall Performance:

Addison Bender's performance at the 2024 Washington - North American Championships presents a mixed skill set with notable strengths in strength-based exercises and areas for improvement in running and endurance segments. His remarkable performance in the Sled Push, Burpees Broad Jump, Farmers Carry, and Wall Balls highlights his proficiency in strength-focused challenges. However, his total running time being significantly slower than average suggests that endurance and pacing during running segments are areas needing attention. Addison seems to have started the race with a good pace, as indicated by his first running split, but his performance in subsequent running segments suggests a decline in pace and possibly endurance. This pattern points towards a more strength-oriented profile, with a need to enhance his running endurance and pacing strategy throughout the race.

Segments to Improve:

• Running Segments: Addison's performance shows a consistent slowdown in running segments. To improve, Addison should focus on interval training to boost his VO2 max and endurance. Interval runs, where he alternates between high-intensity sprints and jogs, can be particularly effective. Incorporating long, slow distance runs (LSD) into his weekly training schedule will also help improve overall endurance. Additionally, tempo runs, where he runs at a steady, challenging pace for a set distance or time, can help improve his lactate threshold and running economy.
• Sled Pull: While not as significant as the running segments, improvement in the Sled Pull can contribute to better overall performance. Incorporating compound exercises like deadlifts, rows, and pull-ups can strengthen the back, shoulder, and grip muscles. Additionally, practicing the sled pull with varying weights and distances can help improve technique and efficiency.
• Rowing: To enhance rowing performance, focusing on both technique and endurance is key. High-intensity interval training (HIIT) on the rowing machine can help improve cardiovascular fitness, while steady-state rowing sessions will build endurance. Technique drills focusing on the catch, drive, and recovery phases of the rowing stroke can also lead to more efficient and faster rowing times.

Race Strategies:

• Improved Pacing: Developing a strategic pacing plan for both running and exercise segments can lead to more consistent performance throughout the race. Starting the race at a sustainable pace and gradually increasing intensity can help prevent early fatigue. Utilizing a sports watch or pacing app during training can help Addison get a better feel for his ideal pace.
• Transition Efficiency: Reducing time in the Roxzone indicates a need for smoother transitions between exercises. Practicing quick transitions in training, such as moving from running to strength exercises, can help reduce overall time. This could include setting up a mock race course where Addison can practice running to a station, completing an exercise, and then immediately continuing to run.
• Endurance Training Post-Strength Exercises: To combat the compromised running performance post strength exercises, Addison should include training sessions that mimic the race's structure. This includes running intervals immediately after completing strength exercises to adapt his body to the demands of transitioning between different types of physical exertion.

By addressing these areas, Addison Bender can leverage his strengths in strength-based challenges while significantly improving his endurance and running segments, leading to a more balanced and competitive performance in future HYROX races.