Selby Archie Hyrox Result

Overall Performance:

Archie Selby demonstrates a strong runner profile in the 2024 Glasgow HYROX event, finishing with a total running time of 00:43:14, which is 02:18 faster than average. This indicates Archie’s strengths lie predominantly in running, where he consistently outperformed the average across most running segments. However, there are significant areas where Archie could see improvement, particularly in strength-focused exercises such as the Sled Pull, Farmers Carry, and Sandbag Lunges. Additionally, Archie's pacing throughout the race appears to be well-managed, with a strong start and continuous performance in running segments, suggesting a good level of endurance and race management.

Segments to Improve:

• Sled Pull: Archie's performance in the Sled Pull was notably slower than average. To improve, Archie should focus on building lower body strength and power. Specific exercises include heavy sled drags and sled pushes, incorporating both high weight/low distance and low weight/high distance variations. Additionally, deadlifts and squats will build the necessary leg and back strength for a more powerful pull. Practicing the actual sled pull with incrementally increased weight can also help Archie get accustomed to the event’s demands.
• Farmers Carry: This segment was Archie’s slowest in comparison to his peers. Grip strength and core stability are crucial here. Exercises such as heavy farmer's walks (increasing distance over time), dead hangs for time, and grip strengtheners can enhance grip endurance. Core exercises like planks, deadbugs, and suitcase carries will improve stability, allowing for more efficient movement during the carry.
• Sandbag Lunges: The significant time loss in this segment suggests a need for improved leg endurance and strength, particularly in a fatigued state. Lunges with varying weights, Bulgarian split squats, and step-ups can increase leg strength and endurance. Integrating sandbag workouts that mimic the race situation can also provide specific conditioning, helping Archie to maintain pace even under fatigue.
• Sled Push: To counter the slower than average time, Archie should focus on explosive leg power and anaerobic endurance. Short, intense intervals of sled pushes with heavy weights, supplemented by sprint training and plyometrics (e.g., box jumps, squat jumps), will build the required power endurance. Practicing the technique, such as maintaining a low, driving stance, can also significantly impact performance.
• Burpees Broad Jump: Although this segment is not the weakest, there’s room for improvement. Archie should work on plyometric exercises to enhance explosive strength and efficiency in the burpee broad jump. Exercises like broad jumps, burpees (with an emphasis on speed and form), and interval training that mimics the race's exertion-recovery pattern will be beneficial.

Race Strategies:

• Pacing: Given Archie’s strong running performance, maintaining a steady pace in running segments while conserving energy for strength exercises is key. Implementing interval training that combines running with strength exercises in training can help simulate race conditions and improve energy management.
• Transitions (Roxzone): Archie's Roxzone time, although faster than average, indicates room for improvement. Focusing on reducing transition times through practice and developing a strategy for quick recovery and movement between stations will enhance overall performance. Exercises that mimic the transitions in a race environment can be incorporated into training sessions.
• Strength in Running: As a strong runner, Archie should leverage this strength by ensuring he does not start too fast, thus managing his energy efficiently across the race. Implementing negative split strategies in training, where each running segment is completed faster than the previous, can help improve endurance and pacing.
• Event-Specific Training: Archie should integrate more HYROX-specific workouts into his training regimen, focusing on the combination of running and strength work. This could include circuit training that combines running intervals with exercises mimicking the strength segments of the race.

By addressing these areas of improvement with targeted training and strategic race planning, Archie Selby can significantly enhance his HYROX performance, turning identified weaknesses into strengths for future events.