Mooney Kieran Hyrox Result

Overall Performance:

Kieran, your performance at the 2024 Stockholm HYROX event was impressive, placing you in the top 33% overall and the top 44% in your age group! With a total time of 01:18:16 and a total running time that was 10 seconds faster than average, you're clearly more of a runner than a weightlifter. Your sprint out of the gate was phenomenal, clocking in at 3:40 in the first run—40 seconds faster than average. That’s the spirit! But let’s chat about your pacing strategy. You came out like a rocket, which is awesome, but it might have caused a bit of a slowdown later in the race. Your running profile looks strong, yet your transitions and some of your strength segments need work. Remember, we’re building a well-rounded athlete here, not just a fast runner. Let’s harness that speed and build the muscle to back it up! 💪

Segments to Improve:

• Sled Push: At 2:59, you were 18 seconds slower than average. The sled can be brutal, but it's all about technique. Focus on driving through your heels, staying low, and using your legs rather than your back.
  • Drills: Practice with lighter weights and gradually increase. Incorporate resistance band sprints to simulate the push movement.
• Sled Pull: You clocked in at 4:37, which is 11 seconds slower. This is a power endurance exercise. Work on your pulling technique—keep your chest up and core tight.
  • Drills: Use a rowing machine to build endurance and strength. Try incorporating heavy kettlebell swings to improve your hip drive.
• Burpees Broad Jump: At 4:45, you were 9 seconds slower than average. It’s a tough combo, but it’s all about rhythm.
  • Drills: Break it down into segments. Practice burpees separately from broad jumps, and then put them together. Incorporate plyometric drills to boost your explosive power.
• Farmers Carry: At 2:19, you were 19 seconds slower than average. Grip strength is essential here.
  • Drills: Incorporate static holds with heavy weights and farmer’s walks into your routine. Focus on tight core engagement to prevent swing.

Race Strategies:

• Pacing: Start strong but not at an all-out sprint. Try to maintain a steady effort in the first half to save energy for the latter sections. Think of it like a marathon, not a 100m dash!
• Transitions: Your Roxzone time of 6:49 is slower than average by 57 seconds. Focus on quick changes—practice transitioning from one exercise to the next smoothly at your training sessions.
  • Tip: Set a timer and challenge yourself to beat it during practice!
• Mindset: Keep a positive mantra. Think, "I am strong, I am fast, I am a HYROX athlete." This mental fortitude will keep you going when fatigue sets in.

Conclusion:

Kieran, you’ve got a lot of potential, and your results show you’re on the right track. Remember, every segment is a chance to grow and evolve. Don’t shy away from putting in the work; embrace it! As Jocko Willink said, “Discipline equals freedom.” The more disciplined you are in your training, the more freedom you’ll have on race day. Keep honing those strengths while addressing the weaknesses, and you’ll become the complete athlete you're meant to be. Here’s a little joke to keep it light: Why did the runner bring a ladder to the race? Because they heard the competition was on another level! 😄 Keep pushing, keep grinding, and let’s crush that next race! You've got this! 💥

— The Rox-Coach