Finlay Michael Performance Analysis

Overall Performance:

Michael Finlay, competing in the 40-44 age group, has demonstrated a commendable performance in the 2024 Dublin HYROX race. His overall rank is 1579, placing him in the top 58% of all athletes, and he is ranked 280 in his age group. One of his key strengths is running, as evidenced by his total running time, which is 4 minutes and 51 seconds faster than the average. His best running lap was achieved in an impressive 5 minutes. His quick transitions are also noteworthy, as seen in the Roxzone segment, where he was 4 minutes and 32 seconds faster than the average.

However, it appears that Finlay started the race at a very high pace, as indicated by his first run where he was 2 minutes and 18 seconds faster than the average. This fast start may have impacted his stamina, leading to slower times in subsequent running segments. His performance indicates that he may benefit from pacing strategies to distribute his energy more effectively throughout the race.

Segments to Improve:

• Wall Balls: This segment appears to be a significant area of improvement for Finlay, with a time 2 minutes and 15 seconds slower than the average. To improve in this area, he should incorporate more functional strength training, specifically targeting the muscles used in wall balls. Exercises such as squats, thrusters, and kettlebell swings can help build the necessary strength and endurance. Practicing the actual movement with a medicine ball will also improve his form and efficiency.
• Burpees Broad Jump: Finlay's time in this segment was 34 seconds slower than the average. Incorporating plyometric exercises such as box jumps, jump squats, and broad jumps can enhance his explosive power and speed. Additionally, practicing burpees will help him become more efficient at the movement, reducing fatigue during the race.
• Sandbag Lunges: Finlay was only 7 seconds faster than average in this segment. Adding weighted lunges into his strength training routine can help increase his performance. He should also focus on his form during lunges to ensure he is engaging the correct muscles and protecting his joints.

Race Strategies:

To enhance his overall performance, Finlay should consider implementing the following strategies during the race:

• Pacing: Starting the race at a sustainable pace can help preserve his energy for the later segments. He should aim for a steady and consistent speed during the running segments, rather than starting too fast and slowing down significantly towards the end.
• Transitions: Although Finlay performs well in transitions, there is always room for improvement. He should practice moving quickly and efficiently from one exercise to the next to minimize downtime.
• Strength Training: As the areas for improvement are primarily strength-based exercises, Finlay should increase his focus on strength training in his workouts. He should also consider incorporating specific drills that mimic the movements in the race.