Fitzpatrick Clive Hyrox Result

Overall Performance

Clive Fitzpatrick's performance in the 2024 Dublin HYROX race demonstrated an impressive balance between running and strength. Despite being in the 45-49 age group, his overall time of 01:36:28 secured him a place in the top 51% of all athletes and the top 46% of his age group. His total running time was notably strong, coming in at 03:51 faster than the average. In particular, his performance in the first four running segments showed a well-paced start, coming in faster than average.

His performance on the strength-related exercises was also solid, finishing faster than average in most segments. His Roxzone time was notably 02:04 faster than average, indicating strong overall fitness and efficient transition times. However, some areas still require focused improvement.

Segments to Improve

• Sandbag Lunges: The most significant area for improvement is the Sandbag Lunges, where Clive was 06:12 slower than average. This could be due to lack of strength in his quads, glutes, and hamstrings. To improve, Clive could incorporate more lower-body strength training into his routine. Exercises such as weighted squats, walking lunges, and deadlifts could be beneficial. Additionally, practicing the sandbag lunges with varying weight will help him get comfortable with the movement and increase his speed.
• Wall Balls: Another area where Clive can improve is the Wall Balls segment. He was 00:55 slower than average in this exercise. Wall balls require both strength and endurance. To improve his performance, Clive should focus on his squat and throwing technique. Doing high repetition sets of wall balls will help increase his muscular endurance. Additionally, exercises that strengthen the core, such as planks, Russian twists and sit-ups, can also improve performance in this segment.
• Rowing: Clive was slightly slower than average in the rowing segment. To improve his performance, he should focus on improving his rowing technique. This includes focusing on the drive phase and the recovery phase. Strength training exercises like deadlifts, squats and kettlebell swings can help improve his power in the drive phase. Endurance exercises such as long, steady rowing sessions can improve his recovery phase.

Race Strategies

Clive should continue to capitalize on his strong running ability. However, he should be mindful to pace himself effectively throughout the race to conserve energy for the strength segments. It would be beneficial for him to incorporate active recovery during the running segments, allowing him to catch his breath and prepare for the next strength exercise.

For the strength segments, it's important for Clive to maintain proper form and technique even when fatigued. Taking short breaks during these segments can actually result in a faster overall time, as it allows him to maintain a higher intensity while performing the exercise. Finally, practicing efficient transitions between the running and strength segments can help to shave seconds off of his overall time.