Mackin Liam Hyrox Result

Overall Performance

Liam Mackin delivered a commendable performance in the HYROX race at the 2024 Milan event, achieving an overall rank of 383, placing him in the top 27% of all competitors. Within his age group (30-34), he ranked 115, putting him in the top 33%. His total time of 01:21:32 showcases a strong showing, particularly in the running segments, with a total running time of 00:38:40, which is 02:33 faster than the average. This indicates that Liam has a strong runner profile, excelling significantly in the running portions of the race. However, his pacing suggests that he might have started slightly slower compared to the average, as seen in Running 1, but quickly picked up the pace in subsequent runs.

Segments to Improve

• Wall Balls: The time of 00:07:24 was 01:23 slower than average. To improve:
  • Focus on building leg and shoulder strength through exercises like squats, overhead presses, and thrusters.
  • Incorporate wall ball drills, emphasizing consistent depth in squats and a smooth release to improve efficiency.
  • Practice under fatigue to simulate race conditions, performing wall balls after a run to improve compromised strength endurance.
• Burpees Broad Jump: With a time of 00:06:07, this was 01:19 slower than average. To improve:
  • Focus on explosive power and endurance through plyometric exercises like box jumps and burpee variations.
  • Incorporate high-intensity interval training (HIIT) with burpees to improve aerobic capacity and speed.
  • Practice maintaining form and speed over multiple repetitions in training.
• Roxzone: Time spent here was 01:04 slower than average. To improve:
  • Work on transition drills to enhance the speed and efficiency of moving between events.
  • Improve overall fitness to reduce recovery time needed during transitions.
• Rowing: At 00:05:12, this was 00:29 slower than average. To improve:
  • Focus on technique: ensure proper form to maximize power output and efficiency.
  • Include rowing intervals in training to improve cardiovascular and muscular endurance.
• Sled Pull: Despite being only 00:04 slower, focus on improving grip strength and pulling technique with specific drills.
• Ski Erg: Only 00:14 slower than average, yet further improvement can be achieved by refining technique and endurance.

Race Strategies

• Start Strong, Maintain Pace: While Liam picked up his pace after Running 1, ensuring a strong start can help maintain a competitive edge throughout the race.
• Controlled Transitions: Improve transition times by practicing swift, efficient movements between events, reducing unnecessary rest.
• Strategic Pacing: Maintain a consistent pace across all segments, leveraging his strong running capability to make up time lost in other areas.
• Compromised Running Practice: Include sessions where running is performed after strength exercises to mimic race fatigue and improve performance in compromised states.

By focusing on these areas, Liam can aim for an even higher ranking in future competitions, turning his current weaknesses into strengths and leveraging his strong running ability.