Wallace Stew Hyrox Result

Overall Performance:

Stew Wallace showcased a commendable effort in the 2024 Malaga Hyrox race, finishing in the top 46% among 1012 athletes and in the top 52% within his age group. His overall time was 01:28:13. A closer look at Stew's performance reveals a mixed profile with strengths in both running and strength exercises, though with a lean towards superior strength performance, indicated by faster-than-average times in segments like the Sled Push, Sandbag Lunges, and Wall Balls. Notably, Stew started the race with a promising pace, outperforming the average in his first running segment. However, his total running time was 03:35 slower than average, suggesting room for improvement in endurance and pacing strategy over longer distances. His roxzone time indicates an efficient transition between exercises, but there's a potential to improve overall fitness to enhance these transitions further.

Segments to Improve:

• Total Running Time: The most significant area for improvement is Stew's overall running time. To enhance endurance and speed, interval training, such as 400 to 800-meter repeats at a pace faster than his average race pace, should be incorporated twice a week. Additionally, long, slow runs to increase aerobic capacity and tempo runs to improve lactate threshold should be part of his routine. To prevent fatigue from affecting his performance in strength exercises, practicing running sessions after strength training can simulate race conditions.
• Rowing: Stew's rowing segment was 00:27 slower than average. Improving technique through drills focusing on the catch phase and drive phase for efficiency and power generation is essential. Incorporating power strokes and interval rowing workouts can also enhance his rowing performance. Ensuring a high stroke rate with a focus on powerful, efficient strokes rather than just speed will be beneficial.
• Burpees Broad Jump: To improve in this area, Stew should work on explosive strength and coordination. Plyometric exercises like box jumps, squat jumps, and lunge jumps can improve power. Practicing the burpee broad jump itself with a focus on efficient movement and minimal time on the ground will also help reduce his time.
• Farmers Carry: Grip strength appears to be a limiting factor. Incorporating grip-specific exercises like dead hangs, farmer’s walks with progressively heavier weights, and wrist curls can improve performance. Also, working on core stability exercises will help maintain posture and reduce fatigue during the carry.

Race Strategies:

• Pacing: Stew should focus on a consistent pace strategy for running segments to avoid starting too fast and facing fatigue in later stages. Splitting the race into sections and setting target paces based on his training performances can help maintain a steady effort throughout.
• Transitions (Roxzone): Minimizing time spent in transitions can shave off crucial seconds. Practicing quick switches between running and strength exercises in training will help improve overall fitness and transition times. Simulating race-day conditions, including the order of exercises, can also prepare him better for efficient transitions.
• Strength Training Post-Running: To mimic the fatigue experienced during the race, Stew should incorporate strength training sessions immediately after some of his running workouts. This will not only improve his strength under duress but also enhance his recovery capabilities between segments.

By focusing on these areas, Stew Wallace can significantly improve his performance in future Hyrox races. Tailoring his training to address these specific weaknesses while continuing to build on his strengths will make him a more competitive and resilient athlete.