Flynn Kelly Hyrox Result

Overall Performance:

Kelly Flynn showcased an impressive performance in the 2024 Dublin Hyrox Race, with an overall rank of 11 out of 2696 athletes, and finishing 3rd in her age group. Her overall time of 01:10:08 signifies her determination and stamina. Upon analyzing her performance, it becomes evident that Kelly's strength lies primarily in her ability to quickly transition between exercises, as evidenced by her Roxzone time of 00:03:35 which was a minute faster than the average. This shows her superior overall fitness level and efficiency in transitions. However, her total running time was slower than the average, indicating that she may benefit from additional running training. An analysis of her running splits reveals that she started out faster than average in the first running segment but gradually slowed down in the subsequent segments. This suggests that she may have started too fast and could not maintain the pace throughout the race. Kelly's performance appears to lean more towards strength exercises, particularly evident in her performance in the Ski Erg, Sled Push, Sled Pull, and Farmers Carry segments. As such, she can be categorized as a strength-oriented athlete.

Segments to Improve:

• Running Segments: Despite a strong start in the first running segment, Kelly's running times gradually slowed down. This suggests a need for pacing strategies and running endurance training. High-intensity interval training (HIIT) and tempo runs could be incorporated into her training regime to improve her running endurance and speed. Additionally, practicing running at a consistent pace could help her maintain her speed throughout the race.
• Wall Balls: Kelly's performance in this segment was significantly slower than average. Incorporating more functional training exercises such as squats, lunges, and kettlebell swings could help improve her performance in this segment. Additionally, practicing the wall ball exercise with correct form and technique could help her increase her speed in this segment.
• Sandbag Lunges: Though Kelly's performance in this segment was close to average, there is still room for improvement. Incorporating lunges with various weights into her training could help improve her strength and endurance in this segment.

Race Strategies:

In future races, Kelly should consider implementing the following strategies for better performance:

• Pacing Strategy: Kelly should aim for a more consistent running pace throughout the race to prevent fatigue in the later segments. This can be achieved by practicing pacing during training and being mindful of her pace during the race.
• Strength Training: While Kelly excelled in most strength-oriented segments, incorporating more functional training exercises into her routine could help improve her performance in segments like Wall Balls and Sandbag Lunges.
• Running Training: Given that Kelly's total running time was slower than the average, adding more running-specific training to her routine could help improve her overall time. This can include long distance runs, intervals, and hill repeats to build strength and endurance.