Arnould Jordan Hyrox Result

Overall Performance

Jordan Arnould delivered a commendable performance at the 2024 Perth Hyrox event, securing an overall rank of 167, placing him in the top 24% of all participants. In his age group (30-34), he ranked 47th, positioning him in the top 30%. His overall time was 01:20:12, with a total running time of 00:39:06, which is 01:32 faster than the average, highlighting his strength in running. His best running lap was an impressive 00:04:31.

Jordan's pacing analysis indicates a conservative start in Running 1, which was 01:13 slower than average, but he demonstrated consistent improvement in subsequent running segments, often running faster than the average. His profile suggests a strong runner who could benefit from enhancing his strength-based exercises, particularly considering his significant time loss during the Sled Pull.

Segments to Improve

• Sled Pull: Jordan's time of 08:32 was notably 04:00 slower than the average, indicating a need for improvement in this strength-intensive segment.
  • Training Strategy: Focus on enhancing upper body and core strength with exercises such as deadlifts, bent-over rows, and cable pull-throughs.
  • Technique: Practice sled pull drills, emphasizing a low body position and steady, powerful pulls. Incorporate resistance band training to simulate the sled pull movement.
  • Compromised Running: Include running intervals immediately after sled pull drills to mimic race conditions and improve transition between strength and endurance efforts.
• Roxzone: Spending 01:04 more than average in the Roxzone suggests slower transitions or resting periods.
  • Training Strategy: Improve overall fitness and efficiency in transitions through circuit training that mimics race conditions.
  • Technique: Practice quick transitions with minimal rest between sets during training. Focus on maintaining momentum as you move between stations.
• Farmers Carry: At 02:16, this was 00:13 slower than average, indicating room for improvement in grip strength and endurance.
  • Training Strategy: Incorporate farmers walk drills with progressively heavier weights to build grip strength and endurance.
  • Technique: Ensure proper form by keeping the shoulders back, core engaged, and maintaining a steady pace during carries.
• Ski Erg: While only 00:12 slower than average, further efficiency can be achieved.
  • Training Strategy: Focus on upper body endurance with exercises like seated rows and lat pull-downs.
  • Technique: Practice Ski Erg technique, ensuring efficient power transfer from arms to legs, maintaining a steady rhythm.

Race Strategies

• Start Steady: Consider starting at a more consistent pace to avoid the slower start in the initial running segment. A steady pace can prevent energy depletion and allow for stronger finishes.
• Efficient Transitions: Focus on reducing time in the Roxzone by practicing quick transitions during training. This will minimize unnecessary rest and maintain race momentum.
• Strength-to-Run Transition: Implement training routines that incorporate immediate running after strength exercises to simulate race conditions and improve transition efficiency.
• Targeted Warm-up: Ensure a comprehensive warm-up routine that includes dynamic exercises targeting both running and strength movements to prepare the body for diverse race demands.