Kilian Fradet Hyrox Result

Overall Performance

Fradet Kilian had a solid performance in the 2023 Barcelona Hyrox race. He finished with an overall rank of 380, which places him in the top 66% of all 575 athletes. In his age group (30-34), he ranked 110th, putting him in the top 70% of 156 athletes. His overall time was 01:42:13, with a total running time of 00:47:58, which was 00:32 slower than the average.

Fradet Kilian's best running lap was 00:04:51, which was 00:04 faster than the average for that segment. He also performed well in the Ski Erg, with a time of 00:04:30, which was 00:08 faster than the average. However, there were areas where he struggled, such as the Sled Push (00:44 slower than average), Running 3 (00:40 slower than average), Burpees Broad Jump (00:45 slower than average), and Farmers Carry (00:14 slower than average).

Segments to Improve

1. Roxzone: Fradet Kilian spent 00:12:22 in the Roxzone, which was 03:23 slower than the average. To improve this segment, he should focus on improving his overall fitness and transition time. High-intensity interval training (HIIT) workouts, such as Tabata or EMOM (Every Minute on the Minute), can help improve his cardiovascular endurance and speed up his transitions.

2. Burpees Broad Jump: Fradet Kilian spent 00:07:05 on the Burpees Broad Jump segment, which was 00:45 slower than the average. To improve his performance in this segment, he should focus on improving his explosive power and endurance. Plyometric exercises, such as box jumps and squat jumps, can help improve his power output. Additionally, incorporating burpees into his training routine can help improve his endurance and efficiency in this movement.

3. Sled Push: Fradet Kilian spent 00:04:39 on the Sled Push segment, which was 00:44 slower than the average. To improve his performance in this segment, he should focus on improving his lower body strength and power. Exercises such as squats, lunges, and deadlifts can help improve his leg strength. Additionally, incorporating sled pushes or prowler pushes into his training routine can help him become more efficient in this movement.

4. Running 3: Fradet Kilian spent 00:07:00 on the Running 3 segment, which was 00:40 slower than the average. To improve his running performance, he should focus on improving his cardiovascular endurance and speed. Interval training, such as tempo runs and hill sprints, can help improve his endurance and speed. Additionally, incorporating strength training exercises, such as lunges and squats, can help improve his running economy.

5. Running 4: Fradet Kilian spent 00:06:32 on the Running 4 segment, which was 00:16 slower than the average. To improve his running performance, he should focus on improving his endurance and speed. Incorporating longer runs into his training routine can help improve his endurance, while interval training (e.g., fartlek runs, track workouts) can help improve his speed and pacing.

6. Farmers Carry: Fradet Kilian spent 00:02:53 on the Farmers Carry segment, which was 00:14 slower than the average. To improve his performance in this segment, he should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and pull-ups can help improve his grip strength. Additionally, incorporating exercises that target the shoulders and back, such as rows and shoulder presses, can help improve his overall upper body strength.

Strategies

- Pacing: Based on the splits analysis, Fradet Kilian had a fairly consistent pace throughout the race. However, to improve his overall performance, he may benefit from adjusting his pacing strategy. For example, he could start the race at a slightly slower pace to conserve energy for the later segments where he tends to struggle.

- Transitions: Fradet Kilian should focus on improving his transition times, especially during the Roxzone segment. Practicing quick and efficient transitions during his training sessions can help him save valuable time during the race.

- Strength Training: Given that Fradet Kilian performed well in the strength-related segments (Ski Erg, Sled Pull, Farmers Carry), he should continue to prioritize strength training in his overall training program. This can help him maintain and improve his performance in these segments.

- Running Training: While Fradet Kilian's total running time was slightly slower than average, he performed well in some running segments (Running 1, Running 2, Running 5, Running 6, Running 7). However, to further improve his running performance, he should incorporate specific running workouts, such as interval training and hill sprints, into his training routine.

Overall, Fradet Kilian had a solid performance in the Hyrox race, with some areas of strength and areas that could be improved. By focusing on specific training strategies and techniques, such as improving overall fitness, refining transitions, and targeting specific weaknesses, he can enhance his performance in future races.