Phelan Eoghan Hyrox Result

Overall Performance

Eoghan Phelan delivered a commendable performance at the 2024 Sydney Hyrox race, finishing in the top 35% overall and top 44% in his age group. His overall time was 01:23:55, demonstrating significant strength in the running segments. With a total running time of 00:33:49, he was a remarkable 08:25 faster than the average, indicating a strong runner profile. Eoghan's pacing in the early running segments was notably fast, which is both a testament to his running capability and a potential area for strategic pacing adjustments. His running performance was consistently in the top percentile, suggesting that while his running is strong, there is room for improvement in strength-based obstacles.

Segments to Improve

• Wall Balls (00:08:46, 97th Percentile)
  • Focus Area: Improve endurance and power in explosive movements.
  • Training Strategies: Incorporate high-rep wall ball workouts with varying weights to build stamina. Add plyometric exercises like box jumps to enhance explosive strength.
  • Suggested Exercises: Wall ball drills with increasing reps, jumping squats, and medicine ball throws.
• Sandbag Lunges (00:07:41, 100th Percentile)
  • Focus Area: Develop both lower body strength and balance.
  • Training Strategies: Practice lunges with increasing sandbag weights and incorporate balance training. Include unilateral leg exercises to improve stability.
  • Suggested Exercises: Weighted lunges, Bulgarian split squats, and single-leg deadlifts.
• Burpees Broad Jump (00:07:34, 100th Percentile)
  • Focus Area: Enhance overall agility and explosive power.
  • Training Strategies: Include burpee variations in high-intensity interval training (HIIT) and practice broad jumps to improve power and efficiency.
  • Suggested Exercises: Burpee box jumps, broad jumps, and shuttle runs.
• Sled Pull (00:06:56, 99th Percentile)
  • Focus Area: Increase upper body and core strength.
  • Training Strategies: Engage in resistance training focused on back, shoulders, and core. Practice pulling movements with resistance bands or cables.
  • Suggested Exercises: Sled drags, rope pulls, and bent-over rows.
• Sled Push (00:03:40, 84th Percentile)
  • Focus Area: Boost lower body and core strength.
  • Training Strategies: Incorporate heavy weight sled pushes and leg press exercises. Work on core stability to improve pushing power.
  • Suggested Exercises: Sled pushes, leg presses, and plank holds.
• Ski Erg (00:04:37, 81st Percentile)
  • Focus Area: Improve cardio-respiratory endurance and arm strength.
  • Training Strategies: Perform interval training on the Ski Erg, focusing on both speed and technique. Add upper body conditioning workouts.
  • Suggested Exercises: Ski Erg intervals, tricep dips, and lat pulldowns.

Race Strategies

• Pacing Strategy: Consider starting at a slightly more conservative pace in the initial running segments to conserve energy for strength obstacles.
• Transition Efficiency: While Eoghan's Roxzone time was faster than average, continuous practice of transitions between different exercises can shave off precious seconds.
• Compromised Running: After strength-intensive exercises, practice running drills that simulate the feeling of fatigue to better manage running performance under physical stress.
• Strength-Endurance Balance: Incorporate hybrid workouts that combine running and strength exercises in one session to mimic race conditions and improve overall endurance.