Molloy Brenda Hyrox Result

Overall Performance

Brenda Molloy delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 12% overall and top 11% within her age group. Her overall time was 01:29:16. Brenda's strongest segments were the Sled Push and Sled Pull, indicating a pronounced strength advantage. However, her total running time was 02:21 slower than average, suggesting room for improvement in running efficiency. The trend in her running segments, particularly from Running 4 onwards, showed a decline, indicating a potential pacing issue where she may have started too fast and slowed down significantly later in the race. Brenda appears to have a hybrid profile with a slight strength bias, excelling in power-based exercises but needing to enhance her running endurance and pacing strategy.

Segments to Improve

• Total Running Time:

  Brenda's total running time was slower than average, signifying a need for improvement in running endurance and efficiency.

  • Training Strategies:
    • Incorporate interval training sessions to boost speed and endurance. Example: 5x800m at a pace faster than race pace with 2-minute recoveries.
    • Include tempo runs to improve lactate threshold. Aim for 20-30 minutes at a comfortably hard pace, slightly below 10K pace.
    • Integrate long runs at an easy pace to build aerobic capacity, gradually increasing distance each week.
• Wall Balls:

  Brenda's wall ball segment was 00:55 slower than average, suggesting a need for improved muscular endurance and technique.

  • Training Strategies:
    • Practice wall ball technique focusing on depth in squats and efficient ball release.
    • Perform high-repetition sets with a moderate weight to build endurance. Example: 3 sets of 20-30 repetitions.
    • Add strength training exercises like squats and thrusters to increase lower body and core strength.
• Burpees Broad Jump:

  This segment was 00:24 slower than average, indicating areas for improvement in explosive strength and fatigue management.

  • Training Strategies:
    • Include plyometric exercises such as box jumps and jump squats to improve explosive power.
    • Perform burpee intervals, focusing on maintaining speed and form under fatigue. Example: 5 rounds of 10 burpees with 30 seconds rest.
    • Incorporate core strengthening exercises to maintain form during burpees.
• Sandbag Lunges:

  Brenda was 00:19 slower than average in this segment, showing potential for improvement in leg strength and balance.

  • Training Strategies:
    • Incorporate lunges with added weight to build strength. Example: 3 sets of 12-15 lunges per leg with a sandbag.
    • Focus on unilateral leg exercises like split squats to enhance balance and stability.
    • Practice lunge technique to ensure efficient movement and minimize energy expenditure.

Race Strategies

• Pacing Strategy:

  Brenda should consider adopting a more conservative start to maintain a steadier pace throughout the race. This approach could prevent the significant slowdown observed in the latter running segments.

• Transition Efficiency:

  While Brenda's Roxzone time was commendably fast, maintaining this efficiency throughout the event is crucial. Practicing transition drills in training can enhance this further.

• Strength Utilization:

  Given Brenda's strength in power-based exercises, she should capitalize on these segments by maintaining high intensity without over-exhausting herself, ensuring energy reserves for running segments.