Savage Fearghal Hyrox Result

Overall Performance:

Fearghal Savage demonstrated a commendable performance in the 2024 Dublin HYROX race, placing in the top 50% overall and the top 43% in his age group. His overall time was 01:20:44, indicating a well-rounded approach to the race. However, his total running time was 00:40:55, lagging by 00:15 behind the average, suggesting that he needs to focus on improving his running performance.

While Fearghal started the race on a high note, completing Running 1 with a time that was 01:08 faster than average, his pace seemed to slow down in subsequent running segments. This indicates that he may have started too fast, leading to a decrease in performance over time. His best running lap was 00:04:06.

Based on his overall performance, Fearghal seems to have a hybrid profile with a slightly better strength performance. This is evident from his faster times in strength-based exercises such as the sled push, farmers carry, and sandbag lunges.

Segments to Improve:

• Running: Fearghal's running performance needs improvement as it is slower than average. He should incorporate interval training into his routine, alternating between high-intensity and low-intensity running. This can help improve his endurance and speed. Additionally, hill sprints can help build strength and stamina.
• Wall Balls: Fearghal's performance in wall balls was slower than average. He could improve by incorporating more functional and core training into his routine. Squat and throw drills can also help improve form and strength for this exercise.
• Sled Pull: Fearghal's sled pull time was slower than average. To improve, he should focus on lower body strength and endurance training. Exercises such as squats, lunges, and deadlifts can be beneficial. Additionally, practicing the sled pull with varying weights can help improve his technique and strength.
• Burpees Broad Jump: Fearghal's performance was slightly faster than average in the burpee broad jump. However, there is still room for improvement. Plyometric training can help increase power, which is crucial for this segment. Also, burpee drills can improve his speed and form.
• Roxzone: Fearghal's Roxzone time was faster than average, indicating good transition and rest management. However, he could further improve this by incorporating transition drills into his training regimen. This includes practicing quick changes from one exercise to another and managing recovery periods effectively.

Race Strategies:

Fearghal should consider pacing himself better during the race. Starting with a slightly slower pace in Running 1 could help maintain a more consistent speed in later segments. Additionally, focusing on maintaining a steady rhythm during strength exercises can prevent fatigue and improve overall performance.

Practicing transition drills can also help save time during the Roxzone. Lastly, focusing on proper form and technique during each exercise can not only improve performance but also prevent injuries.