Preston Jonny Hyrox Result

Overall Performance:

Jonny Preston, competing in the HYROX category for the 35-39 age group, has displayed an impressive performance in the 2024 Manchester event. His overall rank was 927 out of 1203 athletes, placing him in the top 77% of participants. In his age group, Jonny ranked 189 out of 234 athletes, putting him in the top 80%. His overall time for the event was 01:32:20.

Jonny's total running time was 00:48:43, which was 02:55 slower than the average for his finish time. This indicates that Jonny has a greater strength in exercises and transitions, rather than pure running. His pacing throughout the race seems to be slower than average, particularly in the latter segments where fatigue may have set in. His best running lap was 00:05:00, indicating that there is potential for speed, but consistency needs to be improved.

Segments to Improve:

• Running: As running appears to be Jonny's weaker area, he would benefit from incorporating more running drills into his training. Specific exercises such as interval training, long-distance endurance runs, and hill sprints can help improve both speed and stamina. Fartlek training, a mix of steady running and sprints, can also be helpful in improving pacing and recovery.
• Wall Balls: With Wall Balls being slower than average by 00:01:49, Jonny could work on his power and coordination. Functional training exercises, like kettlebell swings and medicine ball slams, can help improve these aspects. Additionally, practicing the wall ball technique with a lighter ball can help improve form and speed.
• Burpees Broad Jump: Jonny was faster than average on the Burpees Broad Jump, however, there is still room for improvement. Plyometric exercises, including box jumps and power skipping, can help improve explosive power for the broad jump. Strengthening the core, through exercises like planks and Russian twists, can improve stability and coordination during the burpee sequence.
• Rowing: Jonny was slower than average by 00:00:33 on the rowing segment. Technique refinement, along with high-intensity interval training on the rowing machine, can help improve speed and efficiency. Endurance training, such as long, steady rows, can also be beneficial.
• Sled Pull: Despite being faster than average on the Sled Pull, there's still room for improvement. Strength training, particularly targeting the back and lower body muscles, can help improve performance. Deadlifts, squats, and lunges are particularly useful exercises.

Race Strategies:

Given Jonny's strengths and areas for improvement, the following strategies could be implemented for better performance:

• Pacing: Jonny should aim to start at a steady pace that he can maintain throughout the race, rather than starting too fast and slowing down towards the end due to fatigue.
• Transitions: Jonny should work on improving his transition times between different exercises to save time. This can be achieved through regular practice of transitioning between different exercises during training.
• Hybrid Training: Given that Jonny is not strictly a runner, he should consider incorporating more hybrid workouts into his training. These could include circuits of running and strength exercises, which would closely mimic the demands of the race.