Trethowan Joel Hyrox Result

Overall Performance

Joel Trethowan delivered a solid performance at the 2024 Melbourne Hyrox race, placing in the top 30% overall and top 25% within his age group. He completed the race in 01:25:31, showcasing notable strengths in strength-based exercises like the Sled Push and Pull, where he ranked exceptionally high. His overall running time was 00:44:04, which was slightly slower than average by 01:09. This indicates that while Joel has a strong fitness foundation, he may benefit from additional focus on his running performance. His performance across the initial running segments suggests he started at a steady pace, neither too fast nor too slow, but his running pace tended to lag slightly in the latter stages of the race. This points to a hybrid athlete profile with a stronger inclination towards strength over running.

Segments to Improve

• Total Running Time: Joel's total running time was slower than average, indicating room for improvement in endurance and speed.
  • Training Strategies: Incorporate interval training, such as 400m repeats at a pace faster than his race pace, to improve speed and cardiovascular endurance. Long, steady-state runs should also be added to build endurance.
  • Drills: Tempo runs and hill sprints to enhance both speed and strength.
• Roxzone: His Roxzone time was significantly slower than average, suggesting potential inefficiencies during transitions.
  • Training Strategies: Practice quick transitions between exercises to minimize rest periods.
  • Drills: Set up a circuit training routine that mimics race conditions, focusing on quick transitions between different exercises.
• Burpees Broad Jump: Joel was notably slower in this segment.
  • Training Strategies: Focus on improving explosive power and endurance for burpees. Emphasize high-intensity interval training (HIIT) sessions incorporating burpees.
  • Exercises: Plyometric training, including box jumps and squat jumps, to improve explosive power.
• Sandbag Lunges: Although slightly faster than average, further improvement is possible.
  • Training Strategies: Enhance lower body strength and stability through targeted exercises.
  • Exercises: Include weighted lunges and Bulgarian split squats in your routine.

Race Strategies

• Pacing: Maintain a consistent pace throughout the race to avoid dropping off in the later running segments. Implement pacing strategies practiced in training to ensure energy conservation.
• Transitions: Develop a focused strategy for Roxzone transitions to minimize time spent resting. Visualize and rehearse transitions in training to improve efficiency on race day.
• Strength Maintenance: Given his strong performance in strength segments, Joel should maintain his current strength routine while integrating more running-focused workouts to balance his hybrid profile.