Bundock John Hyrox Result

Overall Performance

John Bundock delivered a commendable performance in the 2024 Milan Hyrox event, ranking in the top 48% overall and top 54% within his age group. His total running time was notably impressive, being 38 seconds faster than the average, which indicates a strong running profile. However, his pacing strategy warrants attention. He began conservatively, with his initial laps being slower than average, and then showed significant improvement in later running laps. This suggests he might benefit from a more balanced pacing strategy throughout the race.

Segments to Improve

• Sled Pull:

  John was significantly slower in the sled pull, taking 1:25 longer than average. This indicates a need for enhanced upper body and core strength, as well as improved technique. Consider incorporating the following into your training:

  • Exercises: Focus on exercises like bent-over rows, deadlifts, and core stabilization drills to build strength.
  • Technique: Practice sled pulls with a focus on maintaining a low center of gravity and using a hand-over-hand pull technique.
  • Drills: Implement circuit training that combines sled pulls with running intervals to improve endurance and transition.
• Sandbag Lunges:

  John was 28 seconds slower than average. Work on leg strength and endurance to enhance performance in this segment.

  • Exercises: Incorporate lunges with weights, step-ups, and squats into your routine.
  • Form: Pay attention to maintaining a straight back and engaging the core during lunges to optimize power and efficiency.
  • Drills: Perform lunges followed by short sprints to simulate race conditions and improve recovery time.
• Burpees Broad Jump:

  With a time deficit of 12 seconds, focus on improving explosive power and plyometric ability.

  • Exercises: Include box jumps, squat jumps, and burpee intervals in your training regimen.
  • Technique: Work on the fluidity of motion from the burpee into the broad jump to minimize transition time.
• Roxzone:

  Although faster than average, improving transition speed can further enhance overall performance.

  • Training: Practice transitions between different exercises quickly and efficiently.
  • Fitness: Maintain overall cardiovascular fitness to reduce rest times needed between zones.

Race Strategies

• Balance Pacing: Start at a moderate pace to conserve energy for later stages. Utilize your strong running ability by maintaining consistent speeds across all running segments.
• Strategic Rest: Use the Roxzone effectively to catch your breath and reset, without lingering too long. Focus on quick, efficient transitions.
• Compromised Running: Practice running after high-intensity exercises like sled pulls or burpees to simulate race fatigue and improve performance under compromised conditions.
• Focus on Strength: Given your strong running profile, prioritize strength training to balance your performance and reduce time on strength-based segments.