Phillips Jordan Performance Analysis

Overall Performance

Jordan Phillips put up a commendable performance in the 2024 Birmingham HYROX event, securing himself in the top 27% overall and in the top 32% in his age group (30-34). An impressive display of endurance and strength, Jordan completed the race in a total time of 01:22:06.

One of the standout features of Jordan's performance is his evident proficiency in running. His total running time of 00:39:51 was 01:27 faster than the average time. This led him to gain time in the majority of the running segments, particularly in the second, third, and fourth runs where he was significantly faster than average. This suggests that Jordan has a distinct runner profile and his running speed and stamina are his major strengths.

However, it is worth noting that his initial running segment was slower than average, suggesting that he might have started a bit slow. This indicates that Jordan could benefit from pacing strategies to optimize his running performance from the start of the race.

Segments to Improve

• Burpees Broad Jump: This was Jordan's most significant area of weakness, as he was 01:57 slower than average. To improve this, Jordan should focus on plyometric and strength training exercises, such as box jumps, squat jumps, and weighted lunges. These exercises will help increase his explosive power, which is crucial for the broad jump. Additionally, practicing the burpee broad jump during training can help him improve his form and efficiency in this segment.
• Roxzone: Jordan lost considerable time in the Roxzone segment, being 00:43 slower than average. This suggests he might need to work on his overall fitness and transition time. Incorporating High Intensity Interval Training (HIIT) into his routine can help improve his cardiovascular fitness and recovery time. Moreover, practicing transitioning between different exercises can help him minimize the time loss in this segment.
• Wall Balls: Jordan was 00:29 slower than average in this segment, indicating a need for improvement. Strength training exercises targeting the legs, core, and upper body, such as squats, deadlifts, and shoulder presses, can enhance his performance in this segment. Additionally, practicing the wall ball throw can help improve his technique and efficiency.
• Farmers Carry: Jordan was slightly slower than average in this segment. To improve this, he should incorporate grip strengthening exercises and heavy carries into his training routine. Deadlifts, farmer's walks, and wrist curls can help improve his grip strength, while heavy carries can improve his endurance and stability.

Race Strategies

Going forward, Jordan should aim to start the race at a faster pace to make the most of his running abilities. He can achieve this by focusing on a warm-up routine that prepares him for a fast start.

Given his strong running profile, Jordan should also aim to maintain his running speed throughout the race. This can be achieved by incorporating endurance training into his routine, focusing on maintaining a steady pace over long distances.

Lastly, Jordan should work on his transitions between different exercises, as this is a key area where he lost time. By practicing transitions during training, he can ensure a smoother and faster transition on the race day.