Bradstock Joshua Hyrox Result

Overall Performance

Joshua Bradstock demonstrated a strong performance in the 2024 Perth Hyrox race, finishing with an overall time of 01:35:40. His overall rank was 98th out of 152 athletes, placing him in the top 64%. In his age group (25-29), he ranked 26th out of 36 athletes. Joshua's total running time was notably fast at 00:40:32, which is 04:11 quicker than the average, indicating a strong running capability and suggesting a runner-oriented profile. His initial running segments (Running 1 to Running 4) were significantly faster than average, suggesting a possibly fast start, which he maintained well throughout the running sections of the race.

Segments to Improve

• Roxzone (00:12:04, 4:56 slower than average):

  The Roxzone transition time was considerably slower, suggesting time loss during transitions. To improve, focus on overall fitness and transition efficiency. Practice high-intensity interval training (HIIT) to simulate race conditions and quick transitions. Include drills like shuttle runs with quick stops and starts to enhance agility and speed in transitions.

• Sled Pull (00:08:23, 0:34 slower than average):

  Enhancing grip strength and pulling power is essential. Incorporate exercises like heavy rope pulls, farmer's walks, and deadlifts into training. Practice sled pulls with varying weights to improve endurance and technique under fatigue.

• Farmers Carry (00:03:09, 0:23 slower than average):

  Focus on grip strength and shoulder stabilization. Add exercises such as kettlebell carries and grip-strengthening routines. Prioritize maintaining a steady pace and posture during carries to prevent time loss.

• Rowing (00:05:09, 0:20 slower than average):

  Improve rowing efficiency by focusing on technique and endurance. Incorporate rowing sprints and long-distance rowing intervals. Emphasize maintaining a strong core and steady stroke rate.

• Wall Balls (00:07:48, 0:30 faster than average):

  While this was a better performance compared to the average, further improvement can be achieved by working on squat strength and explosive power. Incorporate thrusters and squat-to-press exercises to enhance overall performance.

Race Strategies

• Transition Efficiency: Focus on minimizing time spent in the Roxzone by practicing quick transitions during training. Simulate race conditions to become accustomed to the pace and stress of quick transitions.
• Maintain Pacing: Given the strong running segments, ensure energy is conserved for later stages by maintaining a steady pace and avoiding a too-fast start. Implement pacing strategies to distribute effort evenly.
• Compromised Running: Practice running immediately after exercises like the sled pull and farmers carry to adapt to compromised running scenarios. This will help maintain a strong running pace even when fatigued.