Gilroy Craig Hyrox Result

Overall Performance

Craig Gilroy, competing in the 35-39 age category, showed a commendable performance in the 2024 Manchester HYROX race. Placing in the top 85% of 211 athletes overall and top 83% in his age group, he demonstrated significant potential. His overall time was 01:17:43, with a total running time of 00:40:11, which was slightly slower than the average by 52 seconds. His best running lap was clocked at 00:04:54.

From the provided splits, it appears that Craig started the race strong, with a running lap significantly faster than the average. However, his pace seemed to slow down in the subsequent running segments, which indicates he may have started the race too fast. His performance was better in strength-based exercises such as the sled push and pull, and farmers carry, where he clocked times faster than the average. This suggests that Craig has more of a strength-based profile.

Segments to Improve

• Running: Craig's total running time was slower than the average, indicating a need for improvement in this area. Incorporating interval running drills, focusing on both speed and endurance, can help improve this. For instance, alternating between sprints and slow jogs can help enhance speed, while long-distance running at a steady pace can improve endurance. Hill running could also be beneficial for enhancing strength and stamina.
• Burpees Broad Jump: This segment also showed a slower than average time, indicating a need for enhancement in both speed and form. Practicing burpees separately, focusing on explosive power and accuracy, can help improve performance in this segment. Additionally, plyometric exercises such as box jumps and squat jumps, can help improve leg strength and overall power, which will be beneficial for the broad jump.
• Wall Balls: Craig's wall ball performance was slightly slower than the average. Incorporating weightlifting exercises like squats and thrusters into his training routine will help improve strength and power, which are crucial for wall balls. Practicing the wall ball movement with lighter medicine balls can also help in improving form and accuracy.
• Sandbag Lunges: Craig's performance in this segment was slower than the average. Working on lower body strength, specifically targeting the quads, hamstrings, and glutes, through exercises like weighted lunges and squats, can help improve performance in this area. Additionally, practicing lunges with lighter sandbags can help enhance balance and form.
• Roxzone: Although Craig's Roxzone time was faster than the average, there is room for improvement. Improving overall fitness through a balanced routine of strength training and cardio could help in this area. Additionally, practicing transitions between different exercises can help reduce the time spent in the Roxzone.

Race Strategies

During the race, Craig should consider pacing himself better, starting at a comfortable pace and conserving energy for the later segments. As he has a strength-based profile, focusing on maintaining a steady pace during running segments can help conserve energy for the strength-based exercises where he excels.

A focus on form, especially during complex movements like burpees broad jump and sandbag lunges, will also be beneficial. Craig should also strive to minimize the time spent in the Roxzone by optimizing his transition times between exercises.