Baldove Jez Hyrox Result

Overall Performance

Jez Baldove delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 612 out of 1325 athletes, placing him in the top 46%. In his age group, he ranked 198 out of 400 participants, positioning him in the top 49%. His total race time was 01:49:20. Despite being slower than the average, Jez showed a strong profile in strength exercises, as evidenced by his exceptional performance in the Burpees Broad Jump and Wall Balls, where he ranked in the 1st and 10th percentiles, respectively. His Total Running Time was 00:58:52, which is 05:11 slower than average, indicating that he should focus on improving his running to balance his strength-oriented skill set. In terms of pacing, Jez started the race relatively well, with running segments 1 through 4 being faster than average. However, his performance declined in the later running segments, suggesting fatigue management could be a focus area.

Segments to Improve

• Total Running Time: Jez's running time was significantly slower than average. To improve this, he should incorporate more endurance running sessions. Training Strategies:
  • Include long runs at a steady pace to build endurance. Aim for at least one 10-15 km run per week.
  • Introduce interval training, such as 400m repeats at a faster pace with 1-2 minutes of rest between intervals, to improve speed and stamina.
  • Practice tempo runs to develop the ability to sustain faster paces for longer distances.
• Roxzone: Jez spent more time in the Roxzone than average, indicating room for improvement in transitions. Training Strategies:
  • Practice efficient transitions between exercises in training to reduce downtime.
  • Focus on agility drills, such as ladder drills, to enhance quickness and coordination.
  • Incorporate circuit training with fast-paced transitions between exercises.
• Farmers Carry: This segment was 00:36 slower than average. Training Strategies:
  • Perform grip-strength exercises like dead hangs and loaded carries with heavy weights.
  • Work on core stability with planks and Russian twists to improve balance and posture during the carry.
  • Include farmers walks with varying weights and distances in weekly workouts.
• Rowing: Jez was 00:17 slower than average in this segment. Training Strategies:
  • Enhance rowing technique with a focus on leg drive, core engagement, and a strong finish.
  • Include interval rowing sessions with varied intensities to build power and endurance.
  • Incorporate strength training for the upper body, particularly targeting the back, shoulders, and arms.

Race Strategies

• Efficient Pacing: Start with a steady pace that can be maintained throughout the race to avoid fatigue in later segments.
• Focus on Transitions: Minimize time spent in the Roxzone by practicing quick transitions during training.
• Strategic Breathing: Maintain controlled breathing patterns, especially during strength exercises, to conserve energy and reduce fatigue.
• Hydration and Nutrition: Ensure proper hydration and fuel intake before and during the race to maintain energy levels.