Keane Frank Hyrox Result

Overall Performance

Frank Keane delivered a commendable performance in the 2024 Chicago Navy Pier event, ranking within the top 19% of 1404 athletes and the top 17% in his age group. His overall time of 01:21:12 speaks volumes about his hard work and dedication to the sport. The highlight of his performance was his exceptional running speed, as evidenced by his total running time of 00:38:05, which was 02:44 faster than the average. This indicates that Frank is more of a runner profile and his running skills are a major strength.

However, his pacing strategy needs improvement. An analysis of his splits from running 1 to running 4 indicates that Frank started off too fast compared to the average, which may have led to fatigue in the later stages of the race.

Segments to Improve

• Wall Balls: Frank's performance on the Wall Balls was significantly slower than average, ranking at the 94th percentile. To improve in this area, Frank should incorporate more lower body strength and conditioning exercises into his routine, such as squats, lunges, and deadlifts. Wall Ball drills, focusing on form and accuracy, will also be beneficial. His running performance post this exercise should also be taken into account in his training plan.
• Sandbag Lunges: Frank's performance was also slower than average in the Sandbag Lunges, ranking at the 90th percentile. For this exercise, improving core strength and overall balance is crucial. Incorporating exercises like planks, Russian twists, and yoga poses like the warrior pose in his routine can help. Additionally, practicing lunges with different weights can help improve performance in this segment.
• Burpees Broad Jump: Frank's performance in the Burpees Broad Jump was 00:24 slower than average, ranking at the 75th percentile. To improve, Frank should practice burpees and broad jumps separately, focusing on form and rhythm. Once he has mastered the forms, he can combine the movements. Plyometric exercises, which can help improve explosive power, can also be beneficial.
• Roxzone: Frank's transition time between exercise zones was faster than average. However, he could still trim some time off this segment. Speed and agility drills, such as ladder drills, can help improve his transition time. It's also important to practice transitioning from one exercise to another to improve overall efficiency.

Race Strategies

Going forward, Frank should consider the following strategies for better race performance:

• Pacing: Instead of starting off too fast, Frank should aim for a more even pacing strategy. This will help conserve energy for the later stages of the race. He should monitor his pace during training runs to better understand his optimal pace.
• Strength Training: Given that his running performance is already a strength, Frank should focus more on his strength training, particularly for exercises like Wall Balls, Sandbag Lunges, and Burpees Broad Jump.
• Transitions: Frank should also work on improving his transitions between exercise zones. Practicing transitions during training can help make them more efficient during the race.