Watkins Joseph Hyrox Result

Overall Performance

Joseph Watkins exhibited a commendable performance at the 2024 Birmingham Hyrox race, finishing in the top 45% of 4107 athletes and in the top 48% of his age group. His overall time was 01:32:44, a respectable finish given the challenging nature of the race. Joseph's running speed was a strong point, as his total running time of 00:42:05 was faster than the average by 03:56. His running performance was consistently strong across all segments, hinting at a strong runner's profile.

Despite a slower start in Running 1 (00:30 slower than average), Joseph managed to pick up his pace in subsequent running segments, demonstrating not only his endurance but also his ability to adjust pacing during the race. This suggests that he may have started the race too slow, but managed to recover effectively.

However, there was a noticeable divergence in Joseph's strength-based performances, particularly in the Burpees Broad Jump and Wall Balls segments, where his times were significantly slower than average. This suggests that while his running capability is strong, there is room for improvement in his strength-based performance.

Segments to Improve

• Burpees Broad Jump: The most significant area for improvement is in the Burpees Broad Jump where Joseph was 03:43 slower than the average. This suggests a need to improve explosive strength and cardio endurance. Incorporating plyometric exercises such as box jumps, tuck jumps, and power push-ups into his routine can help increase explosive power. Additionally, practicing burpees with a broad jump can help improve technique and build endurance for this specific exercise.
• Wall Balls: Joseph was 00:58 slower than average in the Wall Balls segment, indicating a need to improve muscular endurance and strength. Functional workouts focusing on squats, lunges, and overhead presses can be beneficial. Practicing the wall ball exercise itself can also help improve form and build specific muscle groups used in this exercise.
• Roxzone: Joseph's Roxzone time was 00:55 slower than average, suggesting that he took more time to rest or transition between exercises. To improve this, Joseph could incorporate high-intensity interval training (HIIT) into his routine to improve cardio fitness, and practice transitioning between different exercises to reduce transition time.
• Sandbag Lunges: This segment was only 00:06 faster than average, suggesting room for improvement. Strength training, particularly focusing on lower body and core, can help improve performance in this area. Incorporating lunges with weight (e.g. dumbbells, kettlebells or sandbags) into the training routine can also improve form and build endurance for this specific exercise.

Race Strategies

Considering Joseph's performance, here are a few strategies he can implement during the race for better performance:

• Pacing: Joseph should consider starting the race at a slightly faster pace to gain a time advantage early on, given his strong endurance capabilities demonstrated in later running segments.
• Focus on Strength Segments: Since Joseph's running performance is strong, he should focus on maintaining his speed and conserving energy for strength-based segments where he has room for improvement. This includes the Burpees Broad Jump, Wall Balls, and Sandbag Lunges.
• Transitions: Joseph should work on minimizing rest and transition times between exercises to improve his Roxzone time. This may include strategically planning the order of exercises and practicing transitions during training.