Bridge Dean Hyrox Result

Overall Performance:

Dean Bridge demonstrated a commendable performance in the 2024 Manchester HYROX, finishing in the top 41% overall and top 30% in his age group. His overall time of 01:29:29 and a total running time of 00:45:37, which was 03:06 slower than average, suggests that his running segments, particularly towards the middle and end of the race, were areas of challenge. However, his performance in strength-focused exercises, such as the Sled Push, Sled Pull, and Wall Balls, where he clocked in faster than average, indicates a strong strength base. Dean's pacing appears to have started strong but slowed down as the race progressed, indicating potential issues with endurance or pacing strategy. His profile leans towards a hybrid athlete, but with a notable advantage in strength over running.

Segments to Improve:

• Run Total & Specific Running Segments: Given the overall running time was significantly slower than average, focusing on endurance and pacing strategy will be crucial. Interval training, incorporating both short sprints and long runs into the weekly training regimen, can help improve cardiovascular endurance. Also, practicing negative splits during training runs, where each split is faster than the previous, can help improve race pacing.
• Burpees Broad Jump: This segment showed a significant time loss. Incorporating plyometric exercises such as box jumps, squat jumps, and lunge jumps can improve explosive power, which is critical for this exercise. Practicing burpees with a focus on minimizing ground contact time will also help improve efficiency and speed in this segment.
• Farmers Carry: Despite being a strength-based segment, time was lost here, possibly due to grip strength or endurance. Incorporating grip strength exercises such as dead hangs, farmer’s walks with increasing distance, and wrist curls can improve performance in this segment.
• Running Post Strength Exercises: The slowing in running segments post-strength exercises suggests compromised running efficiency. Incorporating workouts that mix running with strength exercises, such as circuit training, can help improve transition efficiency and maintain running pace post-strength segments.

Race Strategies:

• Start at a Sustainable Pace: Given the tendency to start strong and slow down, focusing on starting at a sustainable pace and conserving energy for the latter half of the race can help maintain a more consistent performance throughout.
• Transition Efficiency: With the Roxzone time being faster than average, Dean is already doing well in transitions. However, focusing on minimizing rest between exercises and practicing quick transitions in training can further enhance this strength.
• Strength and Running Hybrid Training: Given Dean’s hybrid profile, continuing to build on his strength while significantly improving his running endurance and speed is key. Incorporate at least two days focused on running training, mixed with strength training sessions that simulate race day conditions (e.g., running intervals between sets of strength exercises).
• Nutrition and Recovery: Implementing a nutrition plan that supports endurance and recovery, along with adequate rest days and recovery techniques like foam rolling and stretching, can help improve overall performance and endurance.

By focusing on these areas of improvement and implementing the suggested training strategies and race tactics, Dean Bridge can aim for a stronger and more balanced performance in future HYROX races.