Holdaway Joanna Hyrox Result

Overall Performance

Joanna Holdaway had a strong performance in the 2023 London Hyrox race, finishing in the top 16% of all athletes and the top 19% in her age group. Her overall rank of 472 and total time of 01:31:56 demonstrate her fitness and determination. However, there are areas where she can improve to enhance her performance in future races.

Segments to Improve

1. Sandbag Lunges: Joanna lost significant time during the Sandbag Lunges segment, being 2 minutes and 17 seconds slower than average. To improve this, she should focus on strengthening her legs and improving her endurance. Incorporating exercises like squats, lunges, and step-ups into her training routine will help develop the necessary leg strength. Additionally, she should practice lunging with a sandbag to improve her efficiency and speed during this specific exercise.

2. Run Total: Despite a relatively faster running time compared to average, Joanna still lost time in the overall running segment. To improve her running performance, she should incorporate interval training and hill sprints into her training routine. These exercises will help improve her speed and endurance. Additionally, working on her running technique and form, such as maintaining a tall posture and efficient arm swing, will contribute to better overall running performance.

3. Wall Balls: Joanna's time during the Wall Balls segment was 50 seconds slower than average. To improve this, she should focus on developing her upper body and core strength. Exercises like wall balls, thrusters, and medicine ball slams will help improve her strength and power in this movement. Additionally, practicing proper breathing techniques and pacing during this exercise will help her maintain a consistent rhythm and avoid fatigue.

4. Ski Erg: Joanna's time on the Ski Erg was 42 seconds slower than average. To improve her performance on this segment, she should focus on increasing her upper body and core strength. Incorporating exercises like rows, pull-ups, and planks into her training routine will help improve her overall strength and power during the Ski Erg. Additionally, practicing efficient technique, such as maintaining a strong posture and using proper arm and leg movements, will contribute to better performance.

5. Running 8: Joanna's time during Running 8 was 19 seconds slower than average. To improve her performance in this segment, she should focus on increasing her endurance and speed. Incorporating longer distance runs and interval training into her routine will help improve her overall running ability. Additionally, working on her mental toughness and pacing during longer runs will contribute to better performance in this segment.

6. Running 7: Joanna's time during Running 7 was 17 seconds slower than average. To improve her performance in this segment, she should continue to work on her endurance and speed through interval training and longer distance runs. Additionally, incorporating exercises like hill sprints and stair workouts will help improve her leg strength and power, which will contribute to better performance during this segment.

7. Rowing: Joanna's time on the rowing segment was 12 seconds slower than average. To improve her performance on the rower, she should focus on developing her upper body and core strength. Exercises like rows, pull-ups, and planks will help improve her overall strength and power during rowing. Additionally, practicing efficient technique, such as maintaining a strong posture and using proper leg drive and arm pull, will contribute to better performance.

Strategies

- Joanna should focus on pacing herself throughout the race. It's important for her to find a balance between pushing herself and conserving energy to maintain a consistent performance.
- She should also prioritize transitions between exercises to minimize time spent in the Roxzone. This can be achieved through practicing quick and efficient transitions during training.
- Joanna should consider developing a race strategy that emphasizes her strengths. If she is stronger in the running segments, she should aim to gain an advantage during those portions of the race.
- Additionally, she should focus on mental preparation and maintaining a positive mindset throughout the race. Mental toughness and resilience are crucial in endurance events like Hyrox.