Whelan Fionn Hyrox Result

Overall Performance:

Fionn, your performance in the 2024 Marseille Hyrox event was commendable, landing you in the top 87% overall and 89% within your age group. That’s a solid achievement! With an overall time of 01:41:32 and a total running time of 00:46:19—which is an impressive 03:31 faster than average—you clearly have a runner's profile, which is a fantastic asset. However, your pacing in the initial running segment was a bit too conservative, coming in at 00:06:40, which was 01:32 slower than average. This indicates you may have held back too much early on, likely affecting your overall momentum.

Your best running lap of 00:05:00 is a highlight, demonstrating that you possess the speed needed to excel. What we need to focus on now is converting that running prowess into improved performance during the strength segments. With some targeted training, we can ensure that those slower segments, particularly the Sandbag Lunges, Burpees Broad Jump, and Farmers Carry, become a source of strength instead of a weakness.

Segments to Improve:

Let’s dive into the segments that need some extra love:

• Sandbag Lunges (00:08:32) - This was your slowest segment, and we need to tighten this up. Focus on:
• Drills: Incorporate weighted lunges in your training at least twice a week. Start with manageable weight and increase as you get comfortable.
• Technique: Ensure your knee does not extend past your ankle. Keep your core tight, and maintain an upright torso.
• Endurance: Add longer lunge sets in your routine, aiming for 3 sets of 15-20 reps on each leg, focusing on form.
• Burpees Broad Jump (00:08:02) - This segment also held you back significantly. Here’s how to improve:
• Drills: Practice burpees followed by broad jumps. Start with 5 sets of 5 reps, gradually increasing reps as you improve.
• Technique: Focus on explosive movement when jumping forward. Use your arms to gain momentum.
• Transition: Practice transitioning quickly between the burpee and the jump to reduce time spent in each movement.
• Farmers Carry (00:03:12) - Slower than average, we can enhance your grip and core strength:
• Drills: Incorporate farmer's carries into your training. Aim for distances of 40-60 meters, increasing weight gradually.
• Technique: Keep your shoulders back and engage your core to stabilize your movement.
• Strength: Include deadlifts and shrugs in your routine to build overall grip strength and upper body stability.

Race Strategies:

During your next race, consider the following strategies:

• Start Strong: Don’t hold back as much in the initial running segment. Aim for a pace that feels sustainable but pushes you a bit.
• Controlled Transitions: Focus on minimizing time spent in the roxzone. Practice transitioning quickly between exercises in training.
• Segment Focus: Mentally prepare for the strength segments. Visualize yourself powering through the Sandbag Lunges and Burpees. It's all about mindset!

Conclusion:

Fionn, your journey in Hyrox is just getting started, and you’ve already shown you have the speed to compete. With some targeted training and a focus on strength segments, you’ll see those numbers drop and your confidence soar. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. So lace up those shoes, take a deep breath, and get after it. You've got this! 💪💥

Keep pushing your limits, and let’s turn those weaknesses into strengths. The Rox-Coach believes in you! 🏆