Johnson Michael Hyrox Result

Overall Performance

Michael Johnson delivered a commendable performance in the 2024 Perth Hyrox event, finishing with an overall rank of 328 out of 688 athletes, placing him in the top 47%. In his age group (25-29), he ranked 63rd, which situates him in the top 50% of competitors. His total time was 01:33:06, with a total running time of 00:41:47, which was 04:28 faster than the average, indicating a strong running profile. This suggests that Michael excels more in running than in strength-based exercises, highlighting an area for potential improvement. His initial running laps were slightly slower than average, suggesting a conservative start, but he showed remarkable speed in the middle to latter stages of the race, indicating efficient energy management and stamina.

Segments to Improve

• Sandbag Lunges: This segment was significantly slower than average, with a time of 07:46, ranking in the 98th percentile. Michael should focus on improving lower body strength and endurance. Training Suggestions:
  • Incorporate weighted lunges and step-ups into routine workouts.
  • Practice sandbag carries and lunges to improve form and adapt to race conditions.
  • Include plyometric exercises like box jumps to enhance explosive strength.
• Roxzone: Time spent in transitions was 01:18 slower than average. Quick transitions can significantly impact overall time. Training Suggestions:
  • Practice quick transitions in training sessions, focusing on minimizing rest and maintaining momentum.
  • Incorporate circuit training to simulate race conditions and improve overall fitness.
• Wall Balls: Michael was 00:39 slower than average. Improving shoulder strength and endurance will be vital. Training Suggestions:
  • Include wall ball drills focusing on technique and rhythm. Aim for consistent sets with minimal breaks.
  • Perform overhead presses and thrusters to build shoulder endurance.
• Sled Push and Sled Pull: Both segments showed slower performance, indicating a need for increased power and technique. Training Suggestions:
  • Regularly practice sled pushes and pulls with varying weights to improve power and technique.
  • Incorporate leg presses and deadlifts into strength training to build lower body power.
• Farmers Carry: Time was slower than average, highlighting grip and core strength as areas for improvement. Training Suggestions:
  • Practice farmers carries with progressively heavier weights to improve grip and core stability.
  • Engage in core workouts like planks and Russian twists to enhance stability and balance.

Race Strategies

• Pacing Strategy: Start the race at a comfortable pace to avoid early fatigue, but aim to gradually increase speed after the initial segments to capitalize on strong running ability.
• Transition Efficiency: Work on reducing time spent in the Roxzone by minimizing rest and having a clear plan for transitions between exercises.
• Compromised Running Drills: Implement compromised running drills in training to simulate the fatigue experienced post-strength exercises, ensuring smoother transitions back to running segments.