Cunneen Shaun Hyrox Result

Overall Performance

Shaun Cunneen gave a commendable performance in the 2024 Madrid Hyrox event, securing a rank of 967 out of 1509 athletes. His performance was particularly impressive within his age group (55-59), where he secured the 22nd place out of 32 competitors. Evidence of Shaun's running prowess was demonstrated with a total running time of 49:14, which was a solid 4:10 faster than the average running time in his category. However, Shaun's performance in the initial running segment was slower than average, suggesting a cautious start, but he steadily improved his running pace over the course of the race.

Segments to Improve

• Sandbag Lunges: This segment was Shaun's weakest, with a time of 11:48, about 4:50 slower than average. Shaun could benefit from incorporating more strength training into his routine, specifically targeting his quadriceps, glutes, and hamstrings. Exercises such as weighted lunges, squats, and deadlifts could be beneficial. Additionally, practicing lunges with a sandbag could help him become more comfortable with the movement and improve his speed during this segment.
• Burpees Broad Jump: Shaun completed this segment in 8:26, which was 1:00 slower than average. To improve his performance in this area, Shaun could incorporate more plyometric exercises into his routine. Box jumps, jump squats, and of course, burpees, will help to build explosive strength and enhance his performance in this segment.
• Wall Balls: Shaun's performance in this segment was slightly below average, taking him 9:36 to complete, about 34 seconds slower than average. To enhance his performance in this segment, Shaun could focus on exercises that target his upper body and core strength, like medicine ball throws, kettlebell swings, and standing military presses.
• Roxzone: Shaun completed this segment in 9:55, which was 5 seconds faster than average. To further improve, Shaun should work on his overall fitness and transition time. High-intensity interval training (HIIT) can help improve cardiovascular fitness and reduce transition times.
• Sled Push: Shaun's performance in this area was on par with the average, completing the segment in 3:47. To improve in this area, Shaun could incorporate more lower body strength training into his routine, with a particular focus on exercises like squats and deadlifts. Additionally, training with a sled or similar equipment could be beneficial.

Race Strategies

Based on Shaun's performance, we recommend starting the race at a more aggressive pace. His performance in the initial running segment was slower than average, suggesting a more cautious start. Being more aggressive in the early stages of the race could help Shaun improve his overall time. Additionally, Shaun should consider pacing himself during strength segments to avoid fatigue in subsequent running segments, especially considering his strong running profile. It would also be beneficial for Shaun to focus on making his transitions between segments as smooth and fast as possible to save time.