Bardsley Jay Hyrox Result

Overall Performance:

Jay Bardsley's performance in the 2024 Glasgow HYROX race places him in the top 45% of all athletes and top 41% in his age group, which is commendable. His overall time of 01:22:37 shows a strong commitment and a good level of fitness. Jay's profile leans towards a balanced athlete with a slight edge in strength over running, as indicated by his total running time being 00:44 slower than average. His best running lap was significantly faster than average, suggesting that pacing throughout the race might need adjustment. The early strong performance in running and strength segments like the sled push and burpees broad jump indicates a high initial energy expenditure, potentially leading to the slower running times observed in later segments.

Segments to Improve:

• Running 3: Jay's performance in Running 3 was significantly slower than average, indicating a potential issue with pacing or endurance. To improve, Jay should focus on interval training that combines short, high-intensity runs with moderate recovery periods. Practices like 400m repeats at a challenging pace, followed by 400m of jogging, can enhance both speed and endurance. Additionally, incorporating hill runs will build leg strength and stamina, essential for maintaining pace in later running segments.
• Wall Balls: The slower time in wall balls suggests a need for improvement in both strength and technique. Jay should incorporate more functional strength training into his routine, focusing on squats, thrusters, and medicine ball throws to build lower body and core strength, as well as shoulder endurance. Practicing the wall ball exercise with a focus on form—keeping the chest up, a full squat, and driving through the heels—will also improve efficiency and reduce time taken.
• Farmers Carry: The slower time here indicates grip strength and core stability could be areas for improvement. Grip strength exercises, such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls, should be included in the training regimen. Core exercises that mimic the stabilization required during the farmer's carry, like plank variations and deadlifts, will also be beneficial.
• Rowing: To reduce the time taken in rowing, Jay should focus on improving his rowing technique and cardiovascular endurance. Incorporating rowing intervals into his training, focusing on maintaining a consistent stroke rate and practicing transitions from other exercises to the rower, will help decrease his time. Technique drills that emphasize a strong leg drive, maintaining a straight back, and efficient arm pull will also contribute to better rowing performance.

Race Strategies:

• Pacing: Given Jay's tendency to start fast, working on a more conservative start and saving energy for the latter half of the race could yield better overall times. Incorporating race simulations into training, where Jay practices holding back slightly in the early stages, could be beneficial.
• Transitions: With a slightly better than average roxzone time, focusing on smoother and faster transitions between exercises can shave off valuable seconds. Practicing quick changes from running to strength exercises and vice versa, possibly in a circuit training format, will help reduce transition times.
• Endurance Training: To improve his running in the latter stages of the race, Jay should increase his mileage gradually with a mix of long slow runs to build endurance and shorter, faster runs to build speed. Including at least one long run per week that mimics race conditions (including exercise stations if possible) will help with endurance.
• Strength Training Specificity: For the segments identified for improvement, Jay should focus on specific strength training exercises that mimic race day conditions as closely as possible. This includes using the actual weights and equipment used in the race for practice, focusing on form and efficiency.

By focusing on these areas, Jay can turn his weaker segments into strengths and achieve a more balanced and faster overall race performance in future HYROX events.