Craig Boardman Hyrox Result

Overall Performance:

Craig Boardman showed a commendable performance at the 2024 Birmingham Hyrox event. His overall rank of 695 puts him in the top 16% of all athletes, while his age group rank of 30 places him in the top 7% for his age category. Notably, Craig's total running time of 00:37:20 was faster than average by 01:48, indicating a strong running profile. His best running lap was completed in just 00:04:14.

Looking at Craig's pacing throughout the race, it is clear that he started slower than average in the first running segment but managed to recover and consistently outperform the average times in the subsequent running segments. This suggests that while Craig's initial pace was slower, he successfully maintained a strong and consistent pace throughout the rest of the race. Considering the overall performance, it can be concluded that Craig is more of a runner profile athlete with potential improvement areas in the strength segments.

Segments to Improve:

• Roxzone: This segment took Craig 01:16 longer than the average time. To improve performance in this area, Craig should focus on improving his overall fitness and transition times. High-intensity interval training (HIIT) can be effective for enhancing fitness levels quickly. Transition drills, like quickly changing from running to lifting or vice versa, can help reduce the transition time.
• Wall Balls: Craig's performance was 00:23 slower than the average. Wall balls require a combination of strength and endurance. Training strategies should include increasing lower body strength through exercises such as squats and lunges, and working on shoulder stability and strength with overhead presses and lateral raises.
• Burpees Broad Jump: Craig was 00:07 slower than the average. To improve, Craig should incorporate more plyometric exercises into his training routine to increase his explosive power. Exercises like box jumps, squats jumps, and plyo push-ups would be beneficial.
• Sled Pull and Farmers Carry: These strength-based segments also require improvement. Incorporating more strength training, particularly focusing on the lower body and grip strength, can help improve performance in these areas. Deadlifts, farmer's walks, and sled drags could be helpful exercises.
• Ski Erg: Craig was 00:15 slower than the average in this segment. To improve, he should focus on his technique, ensuring he's using both his upper body and lower body effectively. Interval training on the Ski Erg could also help improve his performance.

Race Strategies:

Based on Craig's performance, a few race strategies can be recommended for future races. As a runner profile athlete, Craig should consider conserving his energy during the initial stages of the race to maintain a consistent pace throughout. He should also focus on improving his transition times between segments, which could significantly reduce his overall time. Furthermore, incorporating more strength training in his routine will help him perform better in the strength-based segments of the race.

Craig should also consider targeted training for specific exercises that he finds challenging. This might involve working with a coach or trainer to improve his form and technique in these areas. Finally, a focus on recovery and flexibility can help prevent injuries and improve performance over time.