Brogan James Performance Analysis

Overall Performance

James Brogan delivered a commendable performance at the 2024 Melbourne Hyrox event, ranking in the top 43% overall and in the top 47% of his age group. His total time of 1:33:59 reflects a strong showing, particularly in the running segments, where his total running time was 1:47 faster than the average. This indicates a more runner-oriented profile, with room for improvement in strength-based exercises. Notably, James demonstrated a consistent pace across the running segments, suggesting strategic pacing that avoided the common pitfall of starting too fast.

Segments to Improve

• Wall Balls: James was 1:02 slower than average. To improve:
  • Incorporate high-rep wall ball sets into training, focusing on maintaining form under fatigue.
  • Strengthen the shoulder and core muscles with exercises like overhead presses and planks.
  • Practice with a heavier ball to build endurance and power.
• Sandbag Lunges: This segment was 56 seconds slower than average. Suggested improvements:
  • Add weighted lunges and Bulgarian split squats to increase leg strength and balance.
  • Incorporate core stability exercises, such as Russian twists, to enhance control.
  • Focus on the form to ensure efficient movement patterns and avoid unnecessary fatigue.
• Burpees Broad Jump: 26 seconds slower than average. To enhance performance:
  • Perform plyometric drills, like box jumps, to improve explosive power.
  • Integrate burpee variations to build endurance and speed.
  • Work on flexibility and mobility to increase jump distance and efficiency.
• Sled Pull: 30 seconds slower than average. Improvement strategies:
  • Incorporate sled drag/pull exercises in training sessions to build specific strength.
  • Increase grip strength with exercises like farmers walks and dead hangs.
  • Focus on building back and arm strength with rows and pull-ups.
• Rowing: 11 seconds slower than average. Suggestions include:
  • Work on rowing technique, focusing on stroke efficiency.
  • Incorporate interval training on the rowing machine to build cardiovascular and muscular endurance.
  • Strengthen the posterior chain with exercises like deadlifts and kettlebell swings.
• Ski Erg: 12 seconds slower than average. To improve performance:
  • Focus on ski erg technique, ensuring proper posture and arm movement.
  • Add high-intensity interval training on the ski erg to improve power and speed.
  • Build shoulder and core strength through exercises like overhead presses and planks.

Race Strategies

• Transition Efficiency: Although the Roxzone time was faster than average, further improvements can be made by practicing transitions between exercises to reduce downtime.
• Compromised Running: Post-strength exercise running segments were well-paced. Continue training on running under fatigue conditions, incorporating short sprints post-exercise to simulate race conditions.
• Pacing Strategy: Maintain the current pacing strategy, as starting at a steady pace helped maintain energy throughout the race.