Smiley Aaron Hyrox Result

Overall Performance:

Aaron Smiley, a fitness athlete in the 35-39 age group, competed in the 2024 Dublin Hyrox race. His overall rank was 79, placing him in the top 21% of 362 athletes. He also ranked 18 in his age group, placing him in the top 23% of 77 athletes. His total running time was 00:36:12, which was 01:09 faster than the average. His best running lap was 00:03:28. His overall time was 01:13:34, demonstrating a balanced performance in both strength and endurance areas. Aaron started strong, with his first running segment and the Ski Erg portion both significantly faster than the average, suggesting a quick start strategy. However, his pacing slowed down in the latter segments, with times slower than average in several areas. His fastest area was in the final running segment, which was 01:37 faster than the average, indicating a strong finish. He has proven to be a more prolific runner than a strength athlete. His total running time was faster than average, indicating his running skills are a strength to build upon. However, his slower-than-average times in strength-focused segments, such as the Sled Push and Burpees Broad Jump, indicate areas where improvement is needed.

Segments to Improve:

• Burpees Broad Jump: Aaron's performance in this segment was 01:01 slower than average, indicating a need for improvement in this area. Incorporating more plyometric exercises, such as box jumps and jump squats, into his training routine could improve his explosive power and, subsequently, his performance in the Burpees Broad Jump. Practicing the actual movement of the Burpee Broad Jump would also be beneficial to improve form and coordination.
• Wall Balls: His performance in this segment was 00:45 slower than average. To improve in this area, Aaron should focus on exercises that work on his lower body and core strength. Squats, lunges, and kettlebell swings can increase leg and hip power, while core exercises like planks and Russian twists can help maintain stability during the Wall Ball exercise.
• Sandbag Lunges: Aaron's performance in the Sandbag Lunges was 00:41 slower than average. To improve in this area, weighted lunges and squats can be incorporated into his training routine. Practicing lunges with a sandbag can also help him get comfortable with the added weight and improve his form and efficiency during the actual race.
• Sled Push: His performance in this segment was 00:24 slower than average. To improve his Sled Push, exercises that focus on lower body strength and power, such as deadlifts and weighted squats, should be included in his training routine. Regular practice of the actual Sled Push movement with varying loads will also help improve his performance in this area.

Race Strategies:

Aaron should consider pacing himself more evenly throughout the race. While his fast start strategy has its advantages, it appears to have affected his performance in the middle segments. He could experiment with starting at a slightly slower pace to conserve energy for the more physically demanding middle segments. As his running is a strength, he should also consider capitalizing on this during the race. Ensuring he keeps a steady, fast pace during the running segments can help make up for time lost in the strength segments. Finally, improving his transition times in the Roxzone could also shave off valuable seconds from his overall time. Practicing transitions during training, focusing on quick recovery and efficient movement from one exercise to the next, could help improve his Roxzone times.