Johnstone Oliver Hyrox Result

Overall Performance

Oliver Johnstone delivered a commendable performance at the 2024 Singapore National Stadium, securing an overall rank of 211, placing him in the top 15% of all competitors. His age group rank was 42, placing him in the top 17% of his category. Oliver's strength lies in his impressive performance in strength-oriented exercises, such as the Sled Push and Burpees Broad Jump, where he significantly outperformed the average. His total running time, however, was slower than average by 03:29, indicating an opportunity for improvement. Oliver's pacing strategy appeared slightly conservative at the start, as evidenced by his slower splits in the initial running segments. This suggests a possible runner profile that would benefit from enhanced running efficiency and endurance training.

Segments to Improve

• Total Running Time: Oliver's total running time was 03:29 slower than average. To enhance his running performance, he should incorporate interval training and tempo runs into his routine.
  • Interval Training: Implement high-intensity interval sessions with 400m to 800m repeats at a pace faster than his race pace, followed by a recovery jog.
  • Tempo Runs: Include weekly tempo runs, maintaining a steady pace just below his lactate threshold for 20-40 minutes, to improve his endurance.
• Roxzone Time: With a Roxzone time 02:06 slower than average, Oliver should focus on improving his transition efficiency between exercise zones.
  • Transition Drills: Practice quick transitions, such as rapidly moving from a running pace to the setup for the next exercise, to minimize downtime.
  • Functional Circuit Training: Engage in circuit training that mimics race conditions, focusing on rapid shifts between high-intensity exercises and running.
• Rowing: His rowing time was 00:25 slower than average, indicating room for improvement in technique and endurance.
  • Technique Refinement: Work with a coach to improve stroke efficiency and power application.
  • Endurance Rows: Incorporate long rowing sessions at a moderate pace to build endurance, focusing on maintaining a steady and efficient stroke rate.
• Sled Pull: Although faster than average, further improvements could be made with specific strength training.
  • Lower Body and Core Strength: Include exercises like deadlifts, squats, and core stability drills to enhance the muscle groups used in sled pulling.
  • Power Sled Workouts: Practice sled pulls with varying weights to improve explosive power and endurance.

Race Strategies

• Optimize Pacing: Consider starting at a slightly faster pace, closer to his average capability, to improve early race performance and overall time.
• Focus on Efficient Transitions: Prioritize speed in transitions by planning and practicing quick equipment setup and breakdown between exercises.
• Strategic Energy Distribution: Balance effort across running and strength segments to prevent fatigue and maintain consistent performance throughout the race.