Frankish Owen Hyrox Result

Overall Performance:

Owen Frankish competed in the 2024 Sports Direct HYROX London, ranking in the top 52% of all athletes and top 51% in his age group. His overall time was 02:07:04, with a total running time of 00:58:20, which is 02:18 faster than average, indicating a strong running profile. Despite this strength in running, certain segments, particularly strength-focused exercises, have room for significant improvement. Owen's performance suggests a hybrid athlete profile with a lean towards running, but with potential gains to be made in strength and technique-focused areas.

Segments to Improve:

• Wall Balls: Owen's time was significantly slower than average, indicating a need for both strength and endurance improvement in this area. Training should include high-volume kettlebell thrusters and medicine ball squat throws to build both lower-body power and shoulder endurance. Emphasis on maintaining a strong squat position and explosive power through the upward phase of the movement will be crucial.
• Sandbag Lunges: This segment was notably slower, revealing a weakness in lower body strength and stability. Incorporating weighted step-ups, lunges with rotation (to mimic the instability of sandbags), and Bulgarian split squats can enhance strength, balance, and endurance. Focus on even weight distribution and core stability throughout these exercises.
• Burpees Broad Jump: Slower performance here suggests a need for improvement in explosive power and efficiency in transition movements. Plyometric training, including box jumps and broad jumps, combined with burpee intervals, will help increase explosive strength and cardio endurance. Practicing the transition between the burpee and the jump to minimize time spent in the stationary position will also be beneficial.

Race Strategies:

• Pacing: Given Owen's strong running profile, maintaining a steady pace in the initial running segments can preserve energy for strength-based obstacles. Implementing negative splits in running training, where each segment is run faster than the one before, can help manage this pacing strategy effectively during the race.
• Transition Efficiency (Roxzone): Owen's transition times were faster than average, indicating good overall fitness and transition speed. However, continuous practice of transitioning quickly between exercises, perhaps through circuit training that mimics race conditions, can further improve this aspect. Speed drills that focus on quick feet and rapid changes in direction can also be beneficial.
• Strength Endurance: Focusing on high-repetition strength training with shorter rest periods can improve endurance for strength-focused segments. This includes circuit training that incorporates elements of the race, such as sled pushes and pulls, combined with running intervals to mimic race conditions closely.

By focusing on these targeted training strategies and maintaining his running prowess, Owen can expect to see improvements not only in his overall time but in his performance across both strength and endurance segments in future HYROX races.