White Josh Hyrox Result

Overall Performance

Josh White demonstrated a commendable performance in the 2024 Manchester Hyrox race, finishing in the top 86% overall and the top 87% in his age group (35-39). His overall time was 01:39:51. His total running time of 00:44:45 was 04:05 faster than the average, suggesting a runner profile for the athlete. Josh started the race strong with his first running segment being 01:24 faster than average, indicating a strong and fast start. He managed to maintain this pace in the subsequent running segments as well, consistently finishing faster than average.

Segments to Improve

Despite his strong running performance, there are a few segments where Josh could focus on for improvement. These include Wall Balls, Burpees Broad Jump, Sandbag Lunges, Sled Pull, Rowing, Ski Erg and Farmers Carry.

• Wall Balls: Josh's performance in this segment was significantly slower than average. He could improve his time by focusing on exercises that strengthen the shoulders, glutes, and quads, such as squats, lunges, and kettlebell swings. Additionally, practicing the wall ball technique can help improve efficiency and speed.
• Burpees Broad Jump: Josh can improve in this area by incorporating more plyometric exercises into his training routine to increase explosive power. Exercises such as box jumps, squat jumps, and broad jumps can be beneficial.
• Sandbag Lunges: To enhance strength and endurance in this segment, Josh could include more lunges with weights in his training regime. He should also focus on maintaining a proper form to prevent possible injuries.
• Sled Pull: Josh's performance in this segment was slower than average. To improve, he could incorporate more strength training exercises, specifically targeting his shoulder, back, and leg muscles. Pulling exercises like deadlifts, rows, and farmer's walks can be beneficial.
• Rowing: For a better rowing performance, Josh should focus on improving his cardiovascular endurance and upper body strength. Long, steady-state rows and interval training can help improve his rowing efficiency and speed.
• Ski Erg: Josh could improve his Ski Erg performance by focusing on his technique and upper body strength. Pulling exercises, such as lat pulldowns and cable rows, can help improve strength in this area.
• Farmers Carry: Josh's performance was slightly slower than average in this segment. He could improve by incorporating more grip strength exercises into his routine, such as dead hangs, farmer's walks, and wrist curls.

Race Strategies

In future races, Josh should aim to start at a steady pace that he can maintain throughout the race to avoid early burnout. He could also benefit from focusing on his transitions between running and strength exercises to minimize lost time. Practicing these transitions during training can help make them more efficient during the race. Additionally, focusing on maintaining proper form during the strength segments can help prevent injuries and improve performance. Lastly, including more strength training in his routine can help balance his runner profile and improve his overall race times.