Wells Graham Hyrox Result

Overall Performance

Graham Wells performed well in the 2023 Manchester Hyrox race, securing an overall rank of 209 out of 928 athletes, placing him in the top 22% of participants. In his age group (35-39), he ranked 55th out of 214 athletes, putting him in the top 25%. Wells completed the race with an overall time of 01:23:29, demonstrating his commitment and endurance in this challenging event.

However, there are areas of improvement that can enhance his performance in future races. Wells' total running time of 00:44:48 was 04:19 slower than the average for his finish time. This indicates that he may need to improve his overall fitness and transition time to reduce the time spent in the "roxzone" and optimize his performance. Additionally, it is worth noting that his total running time was slower than average, suggesting that he may benefit from focusing more on his running training.

Segments to Improve

1. Running 1: Wells completed this segment in 00:05:46, which was 01:23 slower than the average. To improve his performance in this segment, Wells should focus on improving his running speed and endurance. Incorporating interval training and tempo runs into his training routine would be beneficial. He can also work on his running technique, such as maintaining proper form and breathing techniques.

2. Farmers Carry: Wells took 00:02:49 to complete this segment, which was 00:38 slower than the average. To improve his performance in the Farmers Carry, Wells should focus on building his grip strength and overall strength in his upper body and core. Exercises such as deadlifts, farmer's walks, and weighted carries can help improve grip strength and overall performance in this segment.

3. Running 7: Wells completed this segment in 00:05:43, which was 00:28 slower than the average. To improve his performance in this segment, Wells should work on his running endurance and speed. Incorporating longer distance runs and interval training can help improve his overall running performance. Additionally, focusing on proper pacing during the race can help Wells maintain a consistent speed throughout.

4. Running 6: Wells completed this segment in 00:05:36, which was 00:20 slower than the average. To improve his performance in this segment, Wells should continue working on his running endurance and speed. Incorporating hill sprints and plyometric exercises, such as jump squats and box jumps, can help improve his explosive power and running performance.

Strategies

1. Pacing: Wells should focus on maintaining a consistent pace throughout the race. It is important not to start too fast and burn out early. By pacing himself properly, he can ensure that he has enough energy to perform well in all segments of the race.

2. Transition Time: Wells should work on improving his transition time between segments. This can be achieved through practicing smooth and efficient transitions during his training sessions. By minimizing the time spent in the "roxzone," he can maximize his overall race performance.

3. Strength Training: Wells should incorporate strength training exercises into his training routine. This will help improve his overall strength and power, which are crucial for performing well in various segments of the Hyrox race. Exercises such as squats, deadlifts, lunges, and kettlebell swings can be beneficial.

4. Running Training: Wells should prioritize his running training to improve his overall running performance. Incorporating interval training, tempo runs, and longer distance runs into his routine will help improve his running endurance and speed.

In conclusion, while Graham Wells demonstrated a strong performance in the 2023 Manchester Hyrox race, there are areas of improvement to enhance his overall performance. By focusing on improving his transition time, overall fitness, and running performance, Wells can optimize his performance in future races. Implementing specific training strategies and techniques, such as interval training, strength training, and proper pacing, will contribute to his success in the Hyrox race.