Hannigan Andrew Hyrox Result

Overall Performance:

Andrew Hannigan, at the 2024 Chicago Navy Pier event, demonstrated a commendable performance. Ranked in the top 2% out of 1404 athletes overall and achieving the top 3% in his age group of 30-34, his performance was outstanding. His total running time was 04:04 faster than average, signifying his strength in running, which is further confirmed by his best running lap time of 00:03:34.

Hannigan's race began with a strong start, running at a pace significantly faster than the average in the initial segments from running 1 to running 4. His fast pace, however, did not compromise his strength-based exercises, as evidenced by his above-average performance in the Burpees Broad Jump and his faster-than-average transition time in the Roxzone. This indicates a well-balanced athlete with both running and strength capabilities.

Segments to Improve:

However, there were several segments where Hannigan's performance was slower than average. These areas include the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. These segments, particularly the Wall Balls, Sled Push, and Sled Pull, seem to need the most improvement.

• Ski Erg: This exercise requires a combination of upper body strength and endurance. Incorporating more high-intensity interval training (HIIT) focusing on upper body can improve this. Exercises like kettlebell swings, rowing, or rope climbing can help.
• Sled Push and Sled Pull: These exercises demand strong core and leg strength. Increasing the frequency of lower body strength training, specifically focusing on the glutes, quadriceps, and hamstrings can help improve performance. Exercises like squats, lunges, deadlifts, and hamstring curls can be beneficial.
• Rowing: Rowing is a full-body exercise requiring both strength and endurance. Incorporating more rowing intervals and focusing on refining the rowing technique, such as proper leg drive and efficient recovery, can help improve performance.
• Farmers Carry: This exercise tests grip strength and overall endurance. Incorporating grip strengthening exercises, such as dead hangs, wrist curls, and pinching weight plates can help. Also, practicing the actual Farmers Carry exercise with progressive overload can be beneficial.
• Sandbag Lunges: This exercise demands lower body strength and balance. Including more unilateral lower body strength work, such as single leg squats, Bulgarian split squats, and practicing lunges with different weights can help improve performance.
• Wall Balls: This exercise requires lower body strength, power, and cardiovascular endurance. Implementing exercises like thrusters, squats, and medicine ball toss can help. Also, high-intensity interval training (HIIT) with a focus on lower body power and cardiovascular endurance can be beneficial.

Race Strategies:

Given Hannigan's strengths in running, he should leverage this in his race strategy. Maintaining a fast but steady pace in the running segments can help preserve energy for the strength-based exercises. However, it is crucial to not start too fast to avoid early fatigue. For the strength-based exercises, focusing on maintaining a steady rhythm and efficient technique can help improve performance and save energy.

Moreover, practicing the transition from running to strength-based exercises can help improve the Roxzone time. This can be done by incorporating combination workouts in training, which include both running and strength-based exercises, simulating the actual race conditions.