Donnelly John Hyrox Result

Overall Performance

John Donnelly delivered a commendable performance at the 2024 Amsterdam HYROX event, finishing in the top 43% overall and top 45% in his age group. His total running time was notably 01:25 faster than the average, indicating a strong running profile. However, his running segments showed that he started the race too fast, with Running 1 significantly quicker than average, followed by a gradual slowdown in subsequent running segments. This suggests a need for better pacing throughout the race. His roxzone time was also impressive, being faster than average, which reflects efficient transitions.

Segments to Improve

• Burpees Broad Jump: This segment was 01:49 slower than average, which is significant. To improve:
  • Technique Drills: Focus on proper form to reduce fatigue. Practice explosive jumps and efficient burpee transitions.
  • Strength Training: Include plyometric exercises such as box jumps and squat jumps to enhance explosive power.
  • Endurance Work: Incorporate high-repetition burpee sets in training to build stamina.
• Sandbag Lunges: This was 00:52 slower than average, indicating a need for improved lower body strength and endurance.
  • Strength Drills: Focus on weighted lunges and step-ups to build leg strength.
  • Core Stability: Engage in exercises like planks and Russian twists to improve balance and control.
  • Form Focus: Practice maintaining an upright posture and controlled pace during lunges.
• Wall Balls: Being 00:31 slower than average suggests a need for better technique and strength.
  • Technique Refinement: Work on efficient squat depth and ball release to improve speed.
  • Strength Conditioning: Incorporate medicine ball throws and overhead presses into the regimen.
  • Endurance Drills: Perform high-repetition wall ball sets to enhance muscular endurance.
• Farmers Carry: This was 00:08 slower than average. Improvement can be achieved through grip and core strengthening.
  • Grip Strength: Include dead hangs and farmer's walks with varying weights in training.
  • Core Exercises: Focus on exercises like Turkish get-ups and kettlebell swings to stabilize during carries.

Race Strategies

• Pacing: Begin the race with a moderate pace to conserve energy for later stages. Avoid the initial burst that leads to fatigue and slower subsequent splits.
• Segment Transitions: Maintain the quick transition times seen in the roxzone. Practice smooth and efficient movements between exercises to save time.
• Compromised Running: After strength-intensive exercises like Burpees and Sandbag Lunges, focus on maintaining a steady running rhythm to recover while still progressing efficiently.
• Mental Preparedness: Visualize each segment and anticipate the physical demands to mentally prepare for transitions and exertions.