Forbes Fraser Hyrox Result

Overall Performance

Fraser Forbes, competed in the 2024 Hyrox race in Birmingham and finished with an overall time of 01:38:01. His performance set him in the top 51% of all athletes, and within his age group of 30-34, he was in the top 56%. His overall running time was 00:43:57, which is commendable as it is 04:16 faster than the average running time. It is clear that Fraser's strength lies in his running capabilities, as his best running lap was clocked at 00:05:07.

However, his performance in the roxzone, which is the transitional period between exercise zones, was slightly slower than average, indicating that there is room for improvement in transitioning quicker between exercises and possibly maintaining a more consistent pace throughout the race.

Segments to Improve

• Wall Balls: Fraser's time was significantly slower than average in this segment. To improve, Fraser could incorporate more explosive and plyometric leg exercises into his training routine, such as box jumps and kettlebell swings. This will help increase power and speed in his wall ball performance.
• Burpees Broad Jump: Fraser's performance in this segment was slower than average. He should incorporate more burpee broad jumps into his workouts to improve his efficiency and speed. Additionally, he could benefit from plyometric training to increase the power and distance of his jumps.
• Roxzone: Fraser's transition time in this segment was slower than average. To improve, he could focus on enhancing his overall fitness, and specifically work on improving his transitioning speed between exercises. This could be achieved through interval training and practicing quick transitions between different exercises in his workouts.
• Sandbag Lunges: Fraser's performance was slower than average in this segment. He could benefit from incorporating more weighted lunges and squats into his workout regime to build strength and endurance for this task.
• Sled Pull and Push: Fraser was slightly faster than average in these segments, but there is still room for improvement. To enhance his performance, Fraser could focus on building his overall body strength, particularly his leg and core strength. Specific exercises could include weighted squats, deadlifts, and farmer's walks.

Race Strategies

To improve his overall performance, Fraser should focus on maintaining a more consistent pace throughout the race. Starting out too fast can lead to fatigue in the later stages of the race, so it's important to find a sustainable pace and stick to it. Additionally, Fraser should work on his transitions between exercises to minimize downtime and improve his overall time.

Given his strengths in running, Fraser could also consider strategizing his energy expenditure more towards running segments where he seems to have an advantage, while still working on improving his strength-based exercises. However, he must ensure that his running performance doesn't compromise his performance in strength exercises. Therefore, balance and strategic energy distribution will be key.