Johnston Phillip Hyrox Result

Overall Performance

- Phillip Johnston performed well in the HYROX race in London, ranking in the top 40% of all athletes and top 44% in his age group. His overall time of 01:30:34 was respectable, but there are areas for improvement.

- His total running time of 00:48:00 was 04:32 slower than the average for his finish time. This suggests that he may need to improve his overall fitness and transition time to reduce the time spent in the roxzone.

- It is worth noting that his best running lap time was 00:04:45, indicating that he has the potential to perform well in running segments.

Segments to Improve

1. Running 3: Phillip's time of 00:07:15 in this segment was 01:34 slower than average. To improve his performance in this segment, he should focus on endurance training and incorporate longer distance running into his training routine. Additionally, he should work on maintaining a steady pace throughout the segment to avoid losing time.

2. Running 6: Phillip's time of 00:06:15 in this segment was 00:37 slower than average. To improve his performance, he should include interval training in his workouts, alternating between sprints and recovery runs. This will help improve his speed and endurance for this particular segment.

3. Running 7: Phillip's time of 00:06:12 in this segment was 00:35 slower than average. To improve, he should focus on hill training to build strength and power in his lower body. Incorporating hill sprints and incline treadmill workouts will help him develop the necessary strength and endurance for this segment.

4. Running 5: Phillip's time of 00:06:21 in this segment was 00:32 slower than average. To improve, he should work on his running technique and form, paying attention to his stride length and cadence. Incorporating drills such as high knees, butt kicks, and bounding exercises will help improve his running efficiency and speed.

5. Rowing: Phillip's time of 00:05:11 in this segment was 00:20 slower than average. To improve, he should focus on building his upper body strength and power. Incorporating exercises such as rows, pull-ups, and push-ups into his training routine will help improve his rowing performance.

6. Burpees Broad Jump: Phillip's time of 00:05:48 in this segment was 00:19 slower than average. To improve, he should work on his explosiveness and power. Incorporating exercises such as box jumps, plyometric push-ups, and squat jumps will help improve his performance in this segment.

7. Wall Balls: Phillip's time of 00:07:12 in this segment was 00:14 slower than average. To improve, he should focus on building his lower body strength and endurance. Incorporating exercises such as squats, lunges, and wall sits into his training routine will help improve his performance in this segment.

Strategies

- Phillip should focus on maintaining a steady pace throughout the race to avoid burning out early or losing momentum.
- He should also pay attention to his transitions between exercises to minimize time spent in the roxzone. Practicing quick and efficient transitions during training sessions will help improve his overall race time.
- During the race, Phillip should prioritize his strengths, whether it be running or strength exercises. If he has a stronger running profile, he should push harder during the running segments to make up for any potential time lost in the strength exercises. Similarly, if he excels in strength exercises, he should aim to perform them with precision and efficiency.
- It's important for Phillip to stay hydrated and fueled throughout the race. He should have a well-planned nutrition strategy in place, including pre-race meals and hydration during the race.
- Finally, Phillip should mentally prepare for the race, visualizing success and maintaining a positive mindset. This will help him stay focused and motivated throughout the race.