Farnsworth Ben Hyrox Result

Overall Performance

Ben Farnsworth delivered a commendable performance at the 2024 Sydney Hyrox event, securing an overall rank of 435 out of 1059 athletes, placing him in the top 41%. In his age group of 45-49, he ranked 34th, positioning him within the top 33% of competitors. His total running time of 00:40:32 was notably 03:03 faster than the average, indicating a strong running profile. However, pacing analysis suggests that while Ben started the race exceptionally strong, his performance dipped significantly during the Running 3 and Sled Pull segments. This indicates a possible early pacing error, causing fatigue in later stages. His overall performance leans towards a strong running capability, suggesting a runner profile with a need for enhanced strength training.

Segments to Improve

• Sled Pull (00:03:28 slower than 25th percentile):

  Ben struggled significantly with the Sled Pull, which was his worst segment. To improve, focus on building upper body and core strength.

  • Exercises: Deadlifts, seated rows, and core stability exercises (e.g., planks, Russian twists).
  • Drills: Sled pulls with varied weights and distances to build endurance and technique.
  • Technique: Ensure proper form with a straight back and use of leg drive to assist in pulling the sled.
• Wall Balls (00:02:28 slower than 25th percentile):

  Ben's performance in Wall Balls suggests a need for better leg and shoulder endurance.

  • Exercises: Squats, shoulder presses, and wall ball drills with varying weights.
  • Drills: High-rep wall ball sets to simulate race conditions and improve endurance.
  • Technique: Focus on consistent breathing and using leg power to assist in the throw.
• Sandbag Lunges (00:01:09 slower than 25th percentile):

  Improvement in Sandbag Lunges requires enhanced lower body strength and stability.

  • Exercises: Lunges, step-ups, and sandbag carries to build leg strength.
  • Technique: Maintain an upright torso and controlled movements to optimize energy efficiency.
• Burpees Broad Jump (00:00:53 slower than 25th percentile):

  Enhancing explosive power and cardiovascular endurance can improve performance in this segment.

  • Exercises: Box jumps, burpee variations, and plyometric drills.
  • Technique: Focus on quick transitions from the floor to the jump to conserve energy.

Race Strategies

• Pacing: Start the race at a more controlled pace to conserve energy for later segments, particularly the Running 3 and Sled Pull.
• Roxzone Efficiency: Maintain current efficiency in transition zones, as Ben was significantly faster than average. This suggests good pacing and management in between exercises.
• Compromised Running: Incorporate compromised running drills where Ben runs immediately after strength exercises to simulate race conditions and improve transition capabilities under fatigue.
• Race Simulation: Regularly practice full or partial race simulations to build familiarity with the event’s demands and refine pacing strategy.