Saunders Josh Hyrox Result

Overall Performance

Josh Saunders delivered a commendable performance at the 2024 Melbourne HYROX race, securing an overall rank of 502, placing him in the top 27% of participants, which is a strong achievement given the competition. In his age group (35-39), he ranked 122, positioning him in the top 32%. Josh demonstrated exceptional strength in strength-based exercises like the Sled Push and Sled Pull, where he ranked in the top 8% and 2% respectively. His total running time was 1:40 slower than the average, which suggests that while he has a strong runner's profile, there is room for improvement in running efficiency and pacing. His pacing was slightly uneven, with a notably slower start on Running 1, which could indicate a conservative approach or misjudgment in initial pacing.

Segments to Improve

• Roxzone:

  Josh's Roxzone time was significantly slower than average, indicating potential inefficiencies in transitions. To improve, he should incorporate transition drills into his training, focusing on minimizing time spent between zones. Practice quick gear changes and streamline his approach to each exercise station.

  • Exercises: Transition drills, shuttle runs, and agility ladders to enhance quick movement and decision-making.
• Total Running Time:

  While Josh's running was generally strong, improving his overall running efficiency will enhance his performance. Incorporating interval training and tempo runs can help build speed and endurance.

  • Exercises: Interval training (e.g., 400m repeats), tempo runs, and long-distance runs to build aerobic capacity.
• Burpees Broad Jump:

  Josh's performance in the Burpees Broad Jump was slightly below average. Focusing on explosive power and efficient technique will be beneficial. Practicing burpees with an emphasis on minimizing ground contact time and maximizing jump distance can help.

  • Exercises: Plyometric drills, box jumps, and technical burpee practice to enhance power and form.

Race Strategies

• Pacing: Start with a more consistent pace to avoid early fatigue. Focus on maintaining an even effort throughout the race, particularly in the initial running segments.
• Transition Efficiency: Develop a strategy for each transition to reduce Roxzone times. Practicing these strategies in training will make them second nature come race day.
• Compromised Running: After strength exercises like Sled Push/Pull and Burpees, practice compromised running drills to simulate race conditions. This will prepare him to maintain running efficiency after high-intensity exercises.
• Strength-Endurance Balance: Continue to leverage his strength in exercises while working on running efficiency. Balancing strength with improved running will lead to overall enhanced performance.