Holdaway Joanna Hyrox Result

Overall Performance:

Joanna Holdaway’s performance in the 2024 Sports Direct HYROX London event showcases a balanced athlete with potential in both running and strength exercises. Joanna ranked in the top 63% overall and within her age group, which is commendable. Her total running time was slightly slower than average, indicating a more strength-oriented profile, yet her best running lap and excellent performance in the sled push and pull suggest significant running capacity and physical power. The rapid transitions in the roxzone highlight Joanna's agility and ability to switch between exercises efficiently. However, a noticeable pacing issue is present, with a tendency to start slower in the initial running segments before gaining momentum in later stages.

Segments to Improve:

• Sandbag Lunges: The most significant time loss occurred here. To improve, Joanna should focus on lower body strength and endurance. Incorporating exercises like weighted step-ups, Bulgarian split squats, and lunges with progressive overload will build strength. Also, practicing lunges with uneven weights can simulate the instability experienced in the race. Endurance can be enhanced by adding high-repetition bodyweight lunges towards the end of workouts when fatigued to mimic race conditions.
• Burpees Broad Jump: This segment indicates the need for explosive power and stamina. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups will help build explosiveness. Interval training combining burpees with sprints can improve endurance and power concurrently, reducing time in this segment.
• Wall Balls: To improve in wall balls, Joanna should work on her squatting technique, ensuring full depth and explosive power on the way up. Thrusters and medicine ball throws against a wall can mimic the movement and build strength. Including these in circuit training with high intensity can also boost her ability to maintain performance under fatigue.
• Sled Pull: While already performing above average, further improvement can be achieved by focusing on posterior chain strength. Deadlifts, kettlebell swings, and sled drags can enhance the necessary muscle groups. Practicing with varying weights and distances can also help adapt to different resistance levels experienced during the race.
• Running: Given Joanna's slightly slower total running time, incorporating interval running, hill sprints, and tempo runs into her training can improve her running economy and speed. Focusing on running after strength exercises in training sessions can also help her body adapt to running under fatigue, improving her pacing and performance in the initial running segments.

Race Strategies:

• Start Conservatively: Joanna should aim for a conservative start to avoid early fatigue. By pacing herself more effectively in the initial running segments, she can conserve energy for a stronger finish, leveraging her ability to perform well in later stages.
• Focus on Transition Efficiency: Given her excellent roxzone performance, continuing to minimize transition times can provide an edge. Practicing swift changes between exercises and running segments during training can further enhance this strength.
• Strategic Resting: Implementing short, strategic rests before particularly demanding segments can help maintain performance throughout the race. For example, taking a brief pause before sandbag lunges or burpees broad jump could allow for a stronger, faster completion of these tasks.
• Endurance Training Post-Strength Exercises: To improve her running in the later stages and after strength exercises, Joanna should include running drills right after strength training in her routine. This will help simulate race conditions and improve her endurance and strength when transitioning between segments.

By focusing on these targeted improvements and strategies, Joanna Holdaway can turn her weaker segments into strengths and potentially achieve a higher overall rank in future HYROX races.