Overall Performance
- Frankie Ashford performed well in the HYROX race in London, finishing in the top 9% overall and the top 8% in his age group.
- His overall time of 01:22:58 was respectable, but there is room for improvement in certain areas.
- His total running time of 00:43:36 was 01:32 slower than the average, indicating a potential need to improve his running speed and endurance.
- However, his best running lap time of 00:04:57 suggests that he has the capability to run at a faster pace.
Segments to Improve
1. Wall Balls: Frankie's time of 00:04:49 was 00:30 slower than the average. To improve in this segment, he should focus on developing his upper body strength and endurance.
- Exercises to incorporate: Wall ball shots, overhead presses, push-ups, and burpees.
- Technique correction: Focus on maintaining a consistent rhythm and form while performing wall balls, ensuring that the ball is thrown accurately to the target.
2. Burpees Broad Jump: Frankie's time of 00:05:24 was 00:22 slower than the average. To enhance performance in this segment, he should work on improving his explosiveness and lower body strength.
- Exercises to incorporate: Plyometric exercises such as box jumps, squat jumps, and broad jumps.
- Technique correction: Emphasize a powerful and efficient jump during the burpee broad jump, maintaining a steady rhythm and minimizing transition time between movements.
3. Running 1, Running 5, Running 8: Frankie's times in these running segments were slower than the average, indicating a need for improved running speed and endurance.
- Training strategies: Incorporate interval training, hill sprints, and tempo runs to improve running speed and endurance.
- Technique correction: Focus on maintaining proper running form, including a tall posture, relaxed arms, and a midfoot strike.
Strategies
- Pacing: Frankie should aim for a consistent pace throughout the race, avoiding starting too fast and burning out later on. He should focus on maintaining a steady rhythm and energy level.
- Transitions: To improve the roxzone time, Frankie should work on improving his overall fitness and transition time. Incorporating circuit training and practicing quick transitions between exercises can help to reduce time spent in the roxzone.
- Strength Training: Frankie should prioritize strength training exercises to enhance his overall performance. This includes incorporating exercises such as deadlifts, squats, lunges, and kettlebell swings into his training routine.
- Endurance Training: To improve his running performance, Frankie should focus on building his endurance through long-distance runs and interval training sessions.
- Mental Preparation: Frankie should also focus on mental preparation, including visualization techniques and positive self-talk, to maintain focus and motivation during the race.
By implementing these training strategies and race strategies, Frankie Ashford can improve his performance in future HYROX races and continue to excel in his age group.