Story Justin Hyrox Result

Overall Performance

Justin Story delivered a commendable performance at the 2024 Brisbane Hyrox event, securing an overall rank of 164, placing him in the top 16% of all competitors. Within his age group, he ranked 31st, placing him in the top 18%, exhibiting strong competitive prowess. His total running time was 00:41:15, which was 00:46 slower than average, indicating that while he possesses a solid running foundation, there's room for improvement in pacing and endurance over the entire course.

Analysis of the initial running segments shows that Justin started the race with a particularly fast pace, especially in Running 1, where he was significantly faster than the average. However, as the race progressed, his running times began to slow down, suggesting potential fatigue or over-exertion at the start. Additionally, his overall performance indicates a hybrid profile, with strengths in both running and strength exercises, as seen in his stellar performance in the Wall Balls and Sled Push segments.

Segments to Improve

• Burpees Broad Jump: This was Justin's most challenging segment, taking 02:24 longer than the average. To improve, Justin should focus on enhancing his explosive strength and cardiovascular endurance. Exercises: Incorporate plyometric drills such as box jumps, squat jumps, and burpee variations to build explosive power. Technique Focus: Emphasize maintaining a steady rhythm and efficient form to reduce strain and improve speed.
• Running Overall: A total improvement of 00:02:12 is necessary to reach the top 25th percentile. To enhance overall running performance, especially in segments following strength exercises, Justin should work on compromised running scenarios. Training Techniques: Integrate brick workouts, combining strength exercises with immediate transitions to running. This will train the body to adapt quickly from strength exertion to running.
• Sled Pull: Although only slightly slower than average, improving by 00:00:35 to reach the top 25th percentile will enhance Justin's overall performance. Training Drills: Focus on developing upper body strength with exercises such as bent-over rows, lat pull-downs, and rope pulls. Technique Adjustments: Work on maintaining a low center of gravity and using a steady, controlled pull to maximize efficiency.

Race Strategies

• Pacing: Start the race with a more conservative pace to conserve energy for later stages. Utilize negative splits in running segments to maintain a steady pace and avoid early burnout.
• Transition Efficiency: Aim to reduce time spent in the Roxzone by minimizing rest and improving transition techniques. Practice fast transitions between exercises during training to increase familiarity and speed.
• Mental Preparation: Develop a mental strategy to handle fatigue and maintain focus during challenging segments, such as Burpees Broad Jump. Visualization and positive self-talk can be powerful tools in maintaining performance levels.