Rawlings Josh Hyrox Result

Overall Performance

Josh Rawlings delivered a solid performance in the 2024 Manchester HYROX PRO race, achieving an overall rank of 28, placing him in the top 12% of 229 athletes. His total running time was 00:35:49, which was 01:46 slower than the average. Still, his best running lap was impressive at 00:04:33. Josh's performance showcased his strength in certain areas, particularly in sled pull and wall balls exercises where he excelled. However, it's clear that there is room for improvement in other segments, particularly his running times, which were consistently slower than average. This suggests a pattern of starting strong but losing pace as the race progresses, indicating a need to focus on endurance training and pacing strategies.

Segments to Improve

• Running Segments: Josh's running times were consistently slower than the average, with the most significant shortfall in the running 2 segment. This indicates a need to improve his overall running speed and endurance. Training should include long-distance runs to build stamina and shorter, high-intensity interval training (HIIT) runs to increase speed. Hill running can also be beneficial to improve leg strength and stamina.
• Ski Erg: Josh's performance on the Ski Erg segment was slightly below average, indicating a need for strength training in the upper body. Exercises focusing on the back, shoulders, and arms, such as pull-ups, tricep dips, and lat pulldowns, can be beneficial. Regular practice on a ski erg machine, focusing on technique and power, will also help to improve performance in this area.
• Rowing: Josh's rowing time was slightly slower than average, suggesting a need to improve both technique and strength. Good rowing performance relies on a strong core and powerful legs. Incorporating exercises such as squats, lunges, and planks into his training routine will strengthen these areas. Regular practice on a rowing machine focusing on maintaining a consistent, powerful stroke will also be beneficial.

Race Strategies

Moving forward, Josh should implement a few strategies during the race for better performance. Firstly, focusing on maintaining a steady pace throughout the race, rather than starting strong and losing steam. This can be achieved by being mindful of his pace and energy levels, and perhaps incorporating a heart rate monitor into his training to better understand his optimal pace.

Secondly, Josh should focus on improving his transitions between exercises, known as the roxzone. While his roxzone time was faster than average, there is still room for improvement. Practicing quick transitions between different exercises during training can help improve this.

Lastly, Josh should consider incorporating compromised running scenarios into his training. This involves running immediately after performing a strength exercise, mimicking the conditions of the race. This will help him better manage his energy levels and maintain a steady running pace even after completing taxing strength exercises.