Bradshaw Garrett Hyrox Result

Overall Performance

Garrett Bradshaw delivered an impressive performance in the 2024 Dublin Hyrox race, finishing in the top 31% of all athletes and the top 30% in his age group (40-44). His overall time was 01:23:30, demonstrating his competitive fitness level.

Bradshaw shines in his running abilities, with a total running time of 00:39:36, which is 02:19 faster than the average athlete. His fastest lap time was an impressive 00:04:04, highlighting his strength in this area. However, his performance in the initial segments of the race indicates he may be starting too fast and struggling to maintain this pace throughout the race. This pacing strategy seems to affect his performance in later strength-related exercises.

In terms of overall profile, Bradshaw leans more towards a running profile, as he outperforms the average in total running time. However, this strength in running seems to come at a cost to his strength performance, as seen in segments like Farmers Carry and Burpees Broad Jump. His Roxzone time of 00:04:56, which is 01:30 faster than average, suggests that he could benefit from focusing on his overall fitness and transition times.

Segments to Improve

• Farmers Carry: This segment, where Bradshaw was 02:57 slower than average, presents the most significant opportunity for improvement. To improve performance in this area, focus should be placed on grip strength exercises, such as deadlifts, pull-ups, and farmer's walks with increasing weights. Incorporating these exercises into his regular training routine could greatly improve performance in this segment.
• Burpees Broad Jump: This segment was also a challenge for Bradshaw, as he was 01:54 slower than average. To improve in this area, he could incorporate plyometric exercises into his training, specifically broad jumps and burpees to mimic the event. Regular practice of these exercises with a focus on form and explosiveness could help improve his time in this segment.
• Sled Pull and Sled Push: Bradshaw was slightly slower than average in these segments. Incorporating more strength training, specifically focusing on leg and core strength, could help improve performance here. Exercises such as squats, lunges, and deadlifts can help build the necessary strength for these segments.
• Sandbag Lunges: Although Bradshaw was faster than average in this segment, there is still room for improvement. Training could include lunges with added weight, focusing on maintaining balance and control throughout the movement.

Race Strategies

Considering Bradshaw's performance, he could benefit from altering his race strategy. He should consider starting at a more reserved pace during the initial running segments to conserve energy for the strength-related segments later in the race. This could help improve his performance in segments like Farmers Carry and Burpees Broad Jump, where he has been slower than average.

Furthermore, focusing on faster transitions between segments could also help improve his overall time. Practicing quick transitions in training could be a valuable asset during the race.

Finally, incorporating more strength training into his routine could help balance his performance and make him a more well-rounded competitor. By focusing on the specific exercises mentioned above, Bradshaw could see significant improvements in his performance in the next race.