Bignell Jordan Performance Analysis

Overall Performance:

Hey Jordan! First off, huge shoutout for finishing in the top 12% of such a massive field at the 2024 London HYROX event! That's no small feat! Your overall time of 01:38:10 is impressive, especially with a total running time that was 05:32 faster than average. You clearly have a strong runner profile, which is evident from your impressive splits during the running segments.

However, pacing is crucial in a race like this. It looks like you started a bit too conservatively, with your first running lap coming in at 01:05 slower than average. But hey, you made up for it in the second lap, which was a stellar 00:54 faster than average! 🎉 Your final running segments also show that you maintained a solid pace throughout the race, which is great for endurance.

Now, while you shine in running, the strength segments, particularly the Sandbag Lunges, Burpees Broad Jump, and Sled Push, are clearly areas to work on. Let’s get into those specifics to help you elevate your game and maximize your potential for the next race!

Segments to Improve:

Your weakest performance segments were:

• Sandbag Lunges: 00:09:13 (100th Percentile)
• Burpees Broad Jump: 00:09:06 (97th Percentile)
• Sled Push: 00:03:51 (79th Percentile)
• Sled Pull: 00:05:45 (56th Percentile)

Now, let’s break down how we can turn those numbers around:

• Sandbag Lunges:
  • Focus on core stability and leg strength. Incorporate Bulgarian split squats and single-leg deadlifts into your routine. Aim for 3 sets of 8-12 reps.
  • Practice lunging with lighter weight but with higher repetitions (3 sets of 15) to improve your form and endurance.
  • Include dynamic stretches like walking lunges in your warm-up to prepare your legs for the movement.
• Burpees Broad Jump:
  • Work on explosive movements. Plyometric drills like box jumps or depth jumps can enhance your power output.
  • Incorporate burpee variations (like the box burpee) into your workouts to build strength and endurance. Aim for 3 sets of 10-15 reps.
  • Practice the transition from the burpee to the jump to reduce wasted energy.
• Sled Push:
  • Strengthen your push with heavy sled pushes (3-4 sets of 20-30 meters) at least once a week.
  • Incorporate leg press and squats to build the necessary strength in your legs.
  • Drill your technique, focusing on maintaining a low position and driving with your legs.
• Sled Pull:
  • Similar to the sled push, train this with heavy sled pulls (3-4 sets) to develop strength and endurance.
  • Focus on your grip strength with exercises like farmer's walks or dead hangs.
  • Add bands to your resistance training to mimic the pulling motion.

Race Strategies:

For your next race, let's consider some tactical adjustments:

• Pacing: Start a bit faster! You have the endurance, so don’t be afraid to push that first run a little harder. Your second lap shows you can handle it!
• Transitions: Your Roxzone time was good, but there's room for improvement. Practice smooth transitions between exercises, focusing on minimizing downtime. A quick 5-second mental checklist before each transition can save precious seconds.
• Strength before running: Approach your strength segments with a clear mindset. If you know you struggle in these areas, remind yourself that every rep you push through is a step closer to being an all-around athlete.

Conclusion:

Jordan, you’ve got the potential to really crush it with the right focus on your weak points. Remember, “Success is the sum of small efforts, repeated day in and day out.” Let’s take this feedback, hit the training hard, and come back stronger than ever! And don't forget, the only thing that should be heavy is your determination, not your excuses! 💥

Keep pushing, keep grinding, and let’s get ready to smash that next race! You’ve got this! 💪🏆

— The Rox-Coach