Johnston Meadhbh Hyrox Result

Overall Performance

Meadhbh Johnston delivered a commendable performance in the 2024 Dublin HYROX, finishing in the top 3% of all athletes and her age group. Her overall rank of 86 out of 2696 athletes and 16 in her age group (25-29) is impressive.

One of the highlights of her performance was her running. She demonstrated a strong running profile with a total running time of 00:40:02, which was 54 seconds faster than the average competitor. Her best running lap was also notable, clocking in at 00:03:42. She started the race strong with her first running segment being 01:10 faster than the average, placing her in the 5th percentile. This shows that she has excellent initial speed and endurance. However, as the race progressed, her pace slowed down slightly in the subsequent running segments. This could indicate that she started a bit too fast, causing her to lose stamina in the later stages.

In terms of strength exercises, she displayed a balanced performance across the board, performing above average in the Ski Erg and Sled Pull, and slightly below average in the Sled Push, Sandbag Lunges, and Wall Balls segments. Her roxzone time was 01:14 faster than average, indicating good overall fitness and efficient transition times.

Segments to Improve

• Wall Balls: This was her weakest segment, with a time of 00:05:56, which was 02:01 slower than the average. To improve in this area, she should incorporate more wall ball exercises in her training. This could include high-rep sets to build endurance, as well as different variations such as single-arm throws or squat throws to improve her power and technique.
• Sled Push: Her time in this segment was 00:02:53, which was 27 seconds slower than the average. To increase her sled push performance, she could focus on strength training targeting her lower body and core, such as squats, lunges, and deadlifts. Additionally, practicing the sled push with varying weights could help her adapt to different levels of resistance.
• Farmers Carry: Her time of 00:02:34 was 33 seconds slower than average. To improve her performance in this area, she could incorporate more grip strength exercises into her training routine. This could include farmers walks, dead hangs, and wrist curls.
• Sandbag Lunges: With a time of 00:04:13, she was 09 seconds off the pace. Incorporating more lunges and sandbag exercises into her training could improve her strength and endurance in this area. She could also consider functional training exercises that simulate race conditions to improve her performance.

Race Strategies

Based on her performance, Meadhbh could benefit from pacing her initial running segments a bit slower to conserve energy for the later stages of the race. This would be particularly beneficial in maintaining her speed and stamina in the final running segments where she tends to slow down.

In the strength segments, focusing on maintaining proper form, especially during fatigue, could help improve her performance and efficiency. Additionally, practicing transitions between running segments and strength exercises could help minimize roxzone time and overall race time.