Fearn Gordon Hyrox Result

Overall Performance

Gordon Fearn performed well in the HYROX race in London, finishing with an overall rank of 313 out of 1125 athletes, which places him in the top 27% of participants. In his age group (45-49), he achieved a rank of 18 out of 91 athletes, placing him in the top 19%. His overall time was 01:24:07, with a total running time of 00:44:02, which was 03:21 slower than the average.

Splits Analysis:
- Running 1: 00:06:40 (02:16 slower than average)
- Ski Erg: 00:04:16 (00:05 faster than average)
- Running 2: 00:04:40 (00:10 faster than average)
- Sled Push: 00:03:49 (00:38 slower than average)
- Running 3: 00:05:07 (00:13 faster than average)
- Sled Pull: 00:04:58 (00:13 faster than average)
- Running 4: 00:05:21 (00:04 slower than average)
- Burpees Broad Jump: 00:02:57 (01:54 faster than average)
- Running 5: 00:05:24 (00:02 faster than average)
- Rowing: 00:05:11 (00:29 slower than average)
- Running 6: 00:05:30 (00:11 slower than average)
- Farmers Carry: 00:02:36 (00:24 slower than average)
- Running 7: 00:05:22 (00:04 slower than average)
- Sandbag Lunges: 00:03:58 (00:58 faster than average)
- Running 8: 00:06:01 (00:00 slower than average)
- Wall Balls: 00:04:16 (02:04 faster than average)
- Roxzone: 00:08:08 (01:41 slower than average)

Segments to Improve

1. Run Total: The total running time for Gordon was 03:21 slower than the average. To improve this segment, he should focus on improving his overall fitness and specifically work on his running performance. Incorporating interval training, such as sprints and hill repeats, into his training routine can help improve his speed and endurance. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, can help improve his running performance.

2. Running 1: Gordon was 02:16 slower than the average in this segment. To improve his running speed, he can incorporate interval training, focusing on shorter distances with faster speeds. Additionally, working on his running form, such as maintaining a forward lean and driving his knees up, can help improve his efficiency and speed.

3. Roxzone: Gordon spent 01:41 longer in the Roxzone compared to the average. To improve this segment, he should focus on improving his overall fitness and specifically work on his transition time. Incorporating circuit training into his training routine, where he moves quickly between exercises with minimal rest, can help improve his transition time and overall fitness.

4. Sled Push: Gordon was 00:38 slower than the average in this segment. To improve his performance in the sled push, he can focus on improving his lower body strength, specifically targeting the muscles used in pushing movements. Incorporating exercises such as squats, deadlifts, and sled pushes into his training routine can help improve his strength and speed in this segment.

5. Rowing: Gordon was 00:29 slower than the average in this segment. To improve his performance in rowing, he can focus on improving his cardiovascular endurance and rowing technique. Incorporating rowing intervals into his training routine, along with practicing proper rowing form, can help improve his rowing speed and efficiency.

6. Farmers Carry: Gordon was 00:24 slower than the average in this segment. To improve his performance in the farmers carry, he can focus on improving his grip strength and overall upper body strength. Incorporating exercises such as farmer's carries, pull-ups, and dumbbell rows into his training routine can help improve his strength and speed in this segment.

7. Best Lap: Gordon achieved a best running lap time of 00:04:40. To improve his performance in this segment, he can focus on improving his overall running speed and endurance. Incorporating interval training and tempo runs into his training routine can help improve his speed and endurance for the entire race.

8. Running 6: Gordon was 00:11 slower than the average in this segment. To improve his performance in this running segment, he can focus on improving his endurance and pacing. Incorporating longer distance runs into his training routine, along with practicing proper pacing strategies, can help improve his performance in this segment.

Strategies

- Maintain a consistent pace throughout the race to avoid burning out too early.
- Prioritize efficient transitions during the Roxzone to minimize time spent resting.
- Focus on maintaining proper form and technique in each exercise to maximize efficiency and minimize energy expenditure.
- Incorporate interval training and tempo runs into training to improve running speed and endurance.
- Strengthen lower body and upper body muscles through targeted exercises to improve performance in specific segments.
- Practice proper pacing strategies during training to ensure optimal performance throughout the race.
- Incorporate circuit training into training routine to improve overall fitness and transition time.