Mooney Orlagh Hyrox Result

Overall Performance

Orlagh Mooney delivered a commendable performance at the 2024 Sydney Hyrox event, securing an overall rank of 267 out of 1059 competitors, placing her in the top 25%. Within her age group (25-29), she ranked 62nd out of 212, marking her as a competitive athlete in her demographic.

Her overall time was 01:39:57, with a total running time of 00:52:35, which was 01:12 slower than the average. This indicates a slightly slower running profile, suggesting that she might benefit from enhancing her running endurance and speed. Despite this, Orlagh excelled in strength segments such as the Sled Push, where she ranked in the top 3 percentile. Her pacing analysis shows that she started strong with Running 1, significantly faster than average, but gradually slowed down in later running segments. This pattern suggests a need for improved endurance and energy conservation strategies during the race.

Segments to Improve

• Burpees Broad Jump (00:07:54)

  Orlagh's time here was 00:48 slower than average, ranking her in the 76th percentile. To improve:

  • Drills: Focus on plyometric exercises like box jumps and tuck jumps to improve explosive power.
  • Technique: Incorporate form drills to ensure efficient movement and reduce energy expenditure during jumps.
• Sled Pull (00:07:06)

  She was 00:36 slower than average, indicating a need for enhanced pulling strength and technique.

  • Exercises: Incorporate sled drags and rope pulls into her strength training routine.
  • Technique: Focus on maintaining a low stance and using core and back muscles efficiently.
• Sandbag Lunges (00:05:45)

  Her time was 00:21 slower than average, suggesting room for improvement in endurance and technique.

  • Exercises: Practice weighted lunges and Bulgarian split squats to build leg strength and stability.
  • Technique: Emphasize posture and control to ensure energy-efficient movements.
• Wall Balls (00:05:07)

  Orlagh was only 00:01 slower than the average, with a 58th percentile rank, but still has room to improve.

  • Exercises: Include wall ball drills focusing on rhythm and breathing to maintain consistency.
  • Technique: Work on squat depth and ball release timing to improve efficiency.
• Ski Erg (00:05:39)

  With a time 00:20 slower than average, improving this segment can enhance her overall performance.

  • Exercises: Utilize interval training on the Ski Erg to boost cardiovascular endurance and power.
  • Technique: Focus on smooth, efficient strokes and engage core muscles to maximize energy transfer.

Race Strategies

• Pacing: Develop a more consistent pacing strategy to maintain a steady pace throughout the race. Consider practicing negative splits in training, where she gradually increases her speed.
• Energy Management: Focus on maintaining energy reserves for later race segments. This can be practiced through longer training sessions that incorporate both running and strength exercises.
• Transitions: Improve transition efficiency between exercise zones to reduce time lost in the roxzone, even though she was already significantly faster than average in this segment.
• Compromised Running: Incorporate compromised running drills, such as running immediately after strength exercises, to adapt to race conditions and maintain speed.