Hanratty Robbie Hyrox Result

Overall Performance:

Robbie Hanratty, participating in the age group 16-24 in HYROX, showcased an impressive performance in the 2024 Dublin event. Based on the overall rank of 458 among 2696 athletes, Robbie stood in the top 16%. His rank was even better within his age group, standing at 34 among 214 athletes, putting him in the top 15%.

His overall time was 01:16:17, and he completed the total running time in 00:39:30, which was only 53 seconds slower than the average. His best running lap was clocked at 00:03:43. Looking at his performance, it is evident that Robbie started the race at a fast pace, as seen in his first running segment where he was 1 minute and 18 seconds faster than the average. However, his running times in the later segments were slower than average, indicating a decline in pace as the race progressed.

Based on the total running time, Robbie has a stronger profile in strength exercises compared to running. His performance in strength exercises such as the Ski Erg, Sled Push, and Farmers Carry were faster than average, while his running times were slower than average.

Segments to Improve:

• Running: Robbie's running times were slower than average in most segments, indicating this as an area requiring improvement. To improve his running stamina, interval training could be beneficial. This could involve periods of high intensity running followed by periods of rest or lower-intensity exercise. Hill sprints would also be beneficial in building strength and endurance.
• Wall Balls: This segment was slower than average by 52 seconds. To improve in this area, Robbie could incorporate exercises like squats, push press, and medicine ball cleans into his training routine. Practicing the correct technique is crucial to improve efficiency and speed in this segment.
• Burpees Broad Jump: This was another area where Robbie's performance was slower than average. To enhance his performance in this segment, plyometric exercises like box jumps and power skipping could be beneficial. These exercises will help improve his explosive strength, which is crucial for broad jumps.

Race Strategies:

Robbie should focus on maintaining a steady pace throughout the race. As observed from his performance, he started fast but couldn’t maintain the pace in later stages. Therefore, he needs to work on his pacing strategy to ensure that he can maintain his speed throughout the race.

Considering his strength in strength exercises, Robbie should aim to gain as much time as possible in these areas. However, this should not be at the expense of his running times. A balanced approach towards both running and strength exercises would be beneficial.

Lastly, Robbie also needs to focus on improving his transitions, as indicated by his slower than average Roxzone time. To improve this, Robbie could practice transitioning between different exercises during his training to become more efficient during the race.