Fenwick Jonathan Performance Analysis

Overall Performance:

Jonathan Fenwick's participation in the 2024 Glasgow HYROX race placed him in the top 49% of all athletes and top 56% within his age group, which is a commendable achievement. His overall time was 01:35:49 with a total running time of 00:48:59, indicating that while his endurance and speed are above average, there is room for improvement, especially considering his running time was 02:00 slower than average. Jonathan demonstrated a stronger performance in strength-focused exercises, such as the Ski Erg, Burpees Broad Jump, Sandbag Lunges, and Wall Balls, where he outperformed the average. However, his running segments consistently showed slower times, suggesting a need for enhanced running efficiency and stamina. Additionally, his performance in the Farmers Carry and both Sled exercises revealed specific areas for strength improvement. Jonathan's pacing appeared to start strong but fell behind in mid-race running segments, highlighting potential issues with endurance or pacing strategy. His profile suggests a hybrid athlete with a slight inclination towards strength exercises but with significant potential in running if targeted improvements are made.

Segments to Improve:

• Running Total: To improve endurance and running efficiency, Jonathan should incorporate interval training into his weekly routine. Intervals of 400m repeats at a faster pace than his current average, coupled with equal rest periods, can enhance his VO2 max and running economy. Hill sprints and tempo runs are also essential to build strength in running muscles and improve lactate threshold, respectively.
• Farmers Carry: This segment indicates a need for improved grip strength and core stability. Specific exercises like dead hangs for time, farmer's walks with incrementally heavier weights, and wrist curls can bolster grip strength. Core exercises such as planks, dead bugs, and suitcase carries will improve overall stability, making it easier to maintain form and efficiency during the carry.
• Sled Push/Pull: These exercises require explosive leg strength and endurance. Incorporating weighted sled drags and pushes, squats, deadlifts, and leg presses will build the necessary muscle. Plyometric exercises like box jumps and squat jumps can enhance explosive power. Practicing the actual movements with incrementally increasing weights can also help adjust to the resistance faced during the race.
• Wall Balls: Although Jonathan performed relatively well here, there's still room for improvement. Focusing on squat depth and explosive power through the extension can aid in efficiency. Wall ball shots, coupled with thrusters and medicine ball slams, can improve coordination, power, and endurance specific to this segment.

Race Strategies:

• Pacing: It's crucial for Jonathan to develop a more consistent pacing strategy throughout the race. Starting slightly slower than his current pace and gradually increasing intensity can help preserve energy for later stages. Practicing race-pace runs during training can help his body adapt to the desired speed and endurance levels.
• Transitions (Roxzone): Although Jonathan's transition times were faster than average, there's always room for optimization. Practicing quick transitions between running and strength exercises during training sessions can reduce downtime. Simulating race conditions by setting up a circuit that mimics the race layout will help improve efficiency and reduce overall time spent in the Roxzone.
• Strength and Running Balance: Given Jonathan's hybrid profile, balancing strength and running training is key. Incorporating at least two focused running sessions and two strength sessions per week, with additional days for mixed training or specific weaknesses, can provide a well-rounded improvement. Recovery and mobility work should also be an integral part of his routine to prevent injury and improve performance.

By focusing on these targeted improvements and implementing strategic training adjustments, Jonathan has the potential to significantly enhance his performance in future HYROX races.