Westgarth Jez Hyrox Result

Overall Performance:

Congratulations to Jez Westgarth on his impressive performance in the 2024 Birmingham Hyrox event. Overall, Jez secured the 185th position, placing him in the top 35% of 524 athletes. Particularly in his age group (45-49), he ranked 13th, marking him in the top 25% of 51 athletes, which is quite commendable.

Jez demonstrated a strong running profile with a total running time of 00:35:44, which is 03:39 faster than the average. His best running lap was clocked at 00:04:06. This indicates that Jez has superior endurance and speed, which greatly contributed to his performance. However, there seemed to be a slower start during the first running segment but he progressively improved in subsequent segments, indicating a potential for better pacing strategy.

Despite excellent running performance, the roxzone time was slower than the average by 00:40. This suggests a slower transition time which can be improved with specific training focused on transitions and overall fitness.

Segments to Improve:

• Burpees Broad Jump: Jez's performance was significantly slower in this segment, potentially indicating a need for improvement in explosive strength and coordination. Incorporating plyometric exercises, such as box jumps and jump squats, into his training routine would be beneficial. Additionally, practicing the specific movement of the burpee broad jump will help him become more proficient at this exercise.
• Sled Pull and Sled Push: These segments were slower than average, suggesting a potential weakness in lower body strength and power. To improve, Jez should incorporate more strength training into his routine, specifically targeting his legs and core. Exercises like deadlifts, squats, and lunges can be particularly beneficial.
• Wall Balls: This segment was slower than average, indicating a need for improved functional strength and coordination. Incorporating wall ball drills into his training, focusing on form and technique, can greatly help. Additionally, exercises like thrusters and kettlebell swings can enhance his performance in this area.
• Roxzone: The slower Roxzone time suggests that Jez may have taken longer to rest or transition between exercises. To improve his overall fitness and reduce transition time, incorporating high-intensity interval training (HIIT) could be beneficial. This type of training would simulate the demands of a Hyrox race, and help to improve his endurance and transition speed.

Race Strategies:

To improve future performance, Jez should focus on optimizing his pacing strategy. The slower start in the initial running segment indicates a potential for a more balanced energy distribution throughout the race. By managing his pace more effectively, he can conserve energy for the more challenging segments of the race. This can be practiced during training by segmenting his running into intervals and aiming for a consistent pace.

Another strategy to consider is focusing on transition speed. Spending less time resting or transitioning between exercises can significantly improve his overall time. This can be practiced during training by timing his transitions and aiming to reduce them.

Lastly, dedicating more time to strength training can help to improve his performance in the strength-focused segments of the race. By incorporating more strength-based exercises into his routine, he can build the necessary power and endurance to excel in these segments.