Moss John Hyrox Result

Overall Performance:

John Moss has shown a commendable performance in the Birmingham Hyrox 2024 race, securing a position in the top 22% of the overall athletes and the top 26% in his age group. His race time was 01:20:10, which demonstrates his competitive nature and dedication towards the race. Notably, he has exhibited strength in some segments such as Sandbag Lunges where he finished 01:17 faster than average, securing a 3rd percentile rank.

However, his overall pacing could be optimized. In the first running segment, he started slower than average, which could have impacted his overall time. Furthermore, his total running time was 00:04 slower than average suggesting that he could benefit from more focused running training. His performance in the roxzone was slower than average, indicating that he may have rested more or took more time for transitions.

Overall, John's profile appears to be more strength-oriented, as evidenced by his faster-than-average performances in strength-based segments like Sled Pull and Sandbag Lunges. However, his running performance, particularly in the initial stages, could be improved to enhance his overall race time.

Segments to Improve:

• Roxzone: John's time in the Roxzone was 01:02 slower than average, indicating a need for improvement in this area. To reduce transition time, he could incorporate high-intensity interval training (HIIT) into his routine. This will help boost his cardiovascular fitness and speed up recovery time between segments. Additionally, practicing smooth transitions between exercises could also be beneficial.
• Burpees Broad Jump: This was another segment where John's performance was slower than average. Plyometric exercises, like box jumps and power skipping, could help improve his explosive power and speed for broad jumps. Also, burpee drills focusing on form and efficiency could enhance his performance in this segment.


• Running: As John's overall running time was slower than average, interval running training could help improve his pace. Including hill sprints and long-distance runs in his training regime could also enhance his running endurance and speed. Focusing on running form and efficiency is also crucial for improvement.
• Sled Push: John's sled push time was slower than average. To improve, he could include more leg strength and power exercises in his routine, such as squats, deadlifts, and leg presses. Training with a weighted sled or similar resistance equipment could also be beneficial.
• Wall Balls: Even though John was faster than average in this segment, there is still room for improvement. Incorporating more functional strength training, in particular, exercises targeting the lower body and core, could help improve his performance. Practicing the wall ball exercise with varying weights could also help.

Race Strategies:

John should focus on improving his pacing strategy for the race. Starting too slow in the first running segment could have a ripple effect on the rest of his performance. A more balanced distribution of effort across all segments could lead to a better overall time. He should also focus on improving his transition times to optimize his Roxzone performance. Furthermore, given his strength-oriented profile, focusing more on running training could help balance his performance across running and strength segments. Finally, regular practice of specific segment exercises (like burpees broad jumps, sled push, and wall balls) could help him familiarize himself with the movements and improve his speed and efficiency during the race.