Johnstone Steven Hyrox Result

Overall Performance

Steven Johnstone delivered a commendable performance at the 2024 Melbourne Hyrox event, finishing in the top 20% overall and the top 10% in his age group. His total running time was 01:09 faster than the average, indicating a strong runner profile. Steven maintained a consistent and strong pace throughout the race, with significantly faster running times from Running 3 to Running 8 compared to the average. However, his initial pace during Running 1 was notably slower than average, suggesting a conservative start. His transition times in the Roxzone were efficient, being faster than average, which reflects good overall fitness and effective transition strategies.

Segments to Improve

• Sandbag Lunges: Steven was 01:17 slower than average. To enhance this segment:
  • Exercise Suggestions: Incorporate weighted lunges and split squats into the routine. Focus on lower body strength and endurance by performing 3-4 sets of 10-12 reps, using a manageable weight that allows maintaining proper form.
  • Technique Drills: Practice sandbag lunges specifically, emphasizing the form and efficiency of movement. Use interval training to simulate race conditions.
• Wall Balls: Steven was 00:31 slower than average. To improve:
  • Exercise Suggestions: Perform high-rep wall ball sets, focusing on maintaining consistent form. Include 3 sets of 15-20 reps with a wall ball that challenges yet allows you to maintain speed and control.
  • Form Corrections: Pay attention to the squat depth and the accuracy of the throw. Work with a coach to assess and adjust mechanics to ensure energy efficiency.
• Sled Push: Steven was 00:39 slower than average. Improvement strategies include:
  • Exercise Suggestions: Incorporate sled pushes and heavy leg press exercises into the training regimen. Focus on building lower body power by performing 3 sets of 5-8 reps.
  • Technique Drills: Practice sled pushes focusing on maintaining a low body position and powerful leg drive.
• Ski Erg: Steven was 00:22 slower than average. To enhance performance:
  • Exercise Suggestions: Integrate high-intensity interval training (HIIT) on the Ski Erg to improve cardiovascular fitness and technique. Aim for 30-second sprints followed by 1-minute rest, repeated 8-10 times.
  • Technique Drills: Focus on efficient arm and leg coordination to maximize the power output per stroke.

Race Strategies

• Consider starting at a slightly faster pace to avoid losing time in the initial running segments. Gradually build speed after the first segment.
• Focus on maintaining consistent transitions between exercise zones to minimize rest time and maintain momentum.
• Incorporate mental toughness training to maintain focus and composure during challenging segments like the Sandbag Lunges and Wall Balls.
• Utilize visualization techniques before the race to mentally rehearse each segment, particularly those identified for improvement.