Moorrees Flynn Hyrox Result

Overall Performance

Flynn Moorrees delivered a solid performance at the 2024 Brisbane Hyrox event, finishing in the top 28% overall and within his age group. His total running time was significantly faster than the average by 3:19, indicating a strong runner profile. His pacing strategy showed an impressive start with the first running segment ranking in the 2nd percentile, suggesting that he may have started too fast, which could have impacted his endurance in later segments. Flynn's strength was evident in the running segments, but he faced challenges in strength-intensive exercises, particularly the Sled Pull and Burpees Broad Jump.

Segments to Improve

• Sled Pull: Flynn was 1:46 slower than average, suggesting a significant area for improvement. To enhance performance:
  • Drills: Incorporate heavy sled pulls and drags into training, focusing on both slow, controlled pulls and explosive power pulls.
  • Exercises: Include deadlifts and bent-over rows to build back and leg strength.
  • Form Correction: Focus on maintaining a strong core and using full body coordination to generate power.
• Burpees Broad Jump: This segment was 57 seconds slower than average. Improvement strategies include:
  • Drills: Practice burpees with a focus on explosive power in the jump. Include plyometric exercises like box jumps.
  • Techniques: Work on efficient transitions from the burpee to the jump, minimizing rest between movements.
• Roxzone: Flynn spent 36 seconds more than average in the roxzone. To improve:
  • Training: Focus on high-intensity interval training (HIIT) to improve overall fitness and endurance.
  • Techniques: Practice quick transitions between exercises in training to simulate race conditions.
• Wall Balls: This was 13 seconds slower than average. Key improvement methods include:
  • Exercises: Incorporate wall ball shots and squat variations to build leg strength and endurance.
  • Techniques: Focus on breathing techniques and maintaining a steady rhythm to prevent fatigue.
• Farmers Carry: Flynn was 9 seconds slower than average. Suggested improvements:
  • Drills: Practice farmers carries with varying weights and distances to improve grip strength and endurance.
  • Techniques: Work on posture and grip to maintain speed and efficiency during the carry.

Race Strategies

• Pacing: Begin the race with a steady pace rather than an explosive start to conserve energy for later segments.
• Transition Efficiency: Practice quick transitions between exercises and running segments to minimize time spent in the roxzone.
• Endurance Building: Add longer endurance runs and strength workouts to maintain performance in the latter stages of the race.
• Compromised Running: Simulate race conditions by practicing running immediately after strength exercises to adapt to the fatigue.