Bracken Eoghan Hyrox Result

Overall Performance

Eoghan Bracken's performance in the 2024 Dublin HYROX race was commendable, ranking in the top 11% of both overall participants and his age group. His total running time was faster than average, indicating a strong running profile. Notably, he was able to maintain a faster pace in the initial stages of the race, with his Running 1 segment being 01:19 faster than the average.

However, as the race progressed, his performance in the running segments slowed down, suggesting an initial burst of energy that was not consistently maintained throughout the race. His roxzone time, which is faster than average, indicates a good transition between the exercises, but there is room for improvement in his overall fitness to maintain a consistent performance throughout the race.

Segments to Improve

• Sled Pull: This was Eoghan's weakest exercise, with a timing that is 01:24 slower than the average. To improve his sled pull timing, Eoghan can incorporate more strength training, particularly targeting his lower body and core. Exercises such as deadlifts, squats, and kettlebell swings can help improve his strength in these areas.
• Wall Balls: Eoghan's time on this segment was 00:24 slower than the average. To improve his wall ball performance, he can focus on enhancing his squat technique, as well as building strength in his legs and core. Additionally, practicing wall balls with varying weights can help improve his speed and strength for this exercise.
• Running Segments: Despite his faster total running time, Eoghan's performance slowed down in the later running segments. Incorporating interval training, where he alternates between high-intensity and low-intensity running, can help improve his stamina and endurance. Focusing on his running technique can also help improve his efficiency and speed.

Race Strategies

Moving forward, Eoghan could benefit from implementing the following strategies during his races:

• Pacing Strategy: Starting off strong in a race can be beneficial, but it's essential to maintain a consistent pace throughout to avoid burnout in the later stages. Eoghan should aim to establish a steady pace that he can comfortably maintain from start to finish.
• Strength and Endurance Training: To improve his performance in the strength-based exercises and maintain his running speed throughout the race, Eoghan should incorporate more strength and endurance training into his routine. This can help him build the necessary strength for exercises such as the sled pull and wall balls, while also improving his stamina for the running segments.
• Transitions: Although his roxzone time is faster than average, improving his transitions between exercises can help cut down his overall race time. Practicing quick transitions during his training can help him become more efficient during the race.