Finnegan Ciara Performance Analysis

Overall Performance:

Ciara Finnegan performed commendably in the 2024 Dublin Hyrox race, ranking in the top 28% of all athletes and landing in the top 46% of her age group. This puts her in a strong position within her category. Focusing on her overall time of 01:49:21, her performance displays a notable strength in running, with a total running time that is 04:41 faster than the average. This suggests she has a runner's profile and excels in distance-based challenges.

Her pacing strategy appeared to be effective, starting strong with the first run being completed 01:00 faster than average. She maintained this momentum, showing consistency in the running segments with each being performed faster than average. However, an analysis of her roxzone time indicates that her transitions could use improvement, as she spent 03:20 less than the average, suggesting she might have rested more or took more time to transition between exercises.

Segments to Improve:

• Burpees Broad Jump: This was Ciara's most challenging segment, performing 03:00 slower than average. To improve, Ciara could incorporate more plyometric training into her routine to build explosive strength. Exercises such as box jumps and power skips could be beneficial. Furthermore, she should practice the burpee broad jump movement specifically, focusing on maintaining proper form even when fatigued.
• Wall Balls: Another area for improvement is the Wall Balls segment, where Ciara was 02:02 slower than the average. To enhance performance in this area, she could include functional training exercises like squats and kettlebell swings in her routine to improve lower body and core strength. Practicing the wall ball exercise itself will also help, particularly focusing on the squatting and throwing motion.
• Sled Push and Pull: Ciara performed slower than average in both the Sled Push and Pull segments. Incorporating more strength training, especially lower body exercises like lunges and deadlifts, could assist in improving these areas. Additionally, specific sled push and pull drills, focusing on maintaining a low body position and driving through the legs, would be beneficial.

Race Strategies:

Given her strength in running, Ciara should aim to capitalize on these segments by pushing her pace while ensuring she maintains enough energy for the strength-based segments. To improve her transitions, she should practice moving quickly between different exercises, minimizing rest time. Additionally, focusing on maintaining proper form during the strength exercises could prevent fatigue and help maintain a consistent speed throughout the race.

Implementing a more structured warm-up routine could also assist in preparing her body for the varied demands of the race. This routine could include dynamic stretches and a short run to get her heart rate up. Alongside her physical preparation, mental strategies such as visualization and setting mini-goals for each segment could also be beneficial for improving her overall performance.