Fixter John Performance Analysis

Overall Performance

Firstly, congratulations John Fixter on completing the Hyrox race in Birmingham 2024! With your overall rank being in the top 40% of all athletes, and your rank in your age group in the top 30%, you clearly demonstrated a high level of fitness and determination. Your overall time of 01:29:41 is commendable, especially considering your total running time was 2 minutes and 43 seconds faster than the average. You clearly have a strong runner's profile which is an impressive strength to have in these races.

An area to focus on for improvement is your pacing. Your first running segment was 28 seconds slower than the average, suggesting a slow start. You made up for this in the following segments where you were faster than average. In future races, consider a slightly quicker start while maintaining a steady pace throughout to maximize your running potential.

Segments to Improve

• Wall Balls: This segment was your weakest, with a time of 2 minutes and 34 seconds slower than the average. To improve, consider incorporating more functional training exercises into your routine, such as squats and kettlebell swings, to build up your lower body and core strength. Practicing the actual movement with a medicine ball can also help improve your form and endurance for this segment.
• Roxzone: Your time here was 44 seconds slower than the average. This indicates that your transitions could be quicker. To improve this, incorporate transition drills in your training. Practice moving swiftly from one exercise to the next and try to minimize rest time. Also, overall cardiovascular fitness can play a major role in recovery between exercises, so continue to incorporate running and high-intensity interval training (HIIT) into your routine.
• Burpees Broad Jump: You were 37 seconds slower than the average in this segment. To improve, focus on plyometric exercises to increase your explosive power. Drills like box jumps, jump squats, and of course, more burpees, can help in this area.
• Sandbag Lunges: Your time was 27 seconds slower than average. To improve, try incorporating more lunges into your training, both with and without weight. This will help build your leg strength and endurance. Also consider working on your balance and stability, as these are key in performing lunges efficiently.
• Sled Pull: You were 20 seconds slower than the average in this segment. This is a strength-intensive exercise, so consider incorporating more strength training into your routine, particularly focusing on your back and leg muscles. Deadlifts, rows, and squats can be particularly helpful exercises.

Race Strategies

While you demonstrated a strong runner's profile, some segments of the race required more strength-based exercises where your performance was lower. In future races, consider pacing yourself in a way that leaves more energy for these strength-based exercises. This might mean running at a slightly slower, but more sustainable pace, so you can excel in all areas of the race. Furthermore, focusing on your transition times can help shave off valuable seconds from your overall time. Spend some time in your training working on quick and efficient transitions between exercises.