Overall Performance
Shannon Kearney, a competitor in the 25-29 age group, showcased a commendable performance in the 2024 Dublin HYROX race. Kearney's overall rank was 279, placing her in the top 10% of 2696 athletes. In her age group, she ranked 51st, putting her in the top 12% of 411 athletes. Kearney completed the race in 01:26:31, with a total running time of 00:41:11, which was 03:29 faster than average, showcasing her exceptional running abilities.
She started the race at an impressive pace, completing the first running segment 01:42 faster than the average time, placing her in the 2nd percentile rank. Kearney's strength lies in her running, as indicated by her faster total running time and her best running lap time of 00:04:04. However, her performance in the strength-based exercises needs improvement, as evidenced by her slower than average times in exercises such as the Ski Erg, Sled Push, Sled Pull, and Farmers Carry.
Segments to Improve
- Sled Pull: Kearney's Sled Pull time was 01:00 slower than average, indicating a need for enhanced pulling strength and technique. Incorporating strength training exercises, such as deadlifts, cable rows, and lat pulldowns, can improve back and arm strength. Kearney should also practice the sled pull with varying weights to improve her technique and endurance.
- Farmers Carry: Kearney's performance in the Farmers Carry was 01:01 slower than the average. This suggests a need for improved grip strength and overall endurance. Incorporating exercises such as dumbbell farmer's walks, dead hangs, and wrist curls into her training regimen can enhance grip strength. Also, endurance training exercises, such as long-distance running or cycling, can improve her overall stamina.
- Wall Balls: Kearney's Wall Balls segment was 00:26 slower than average, indicating a need for improved lower body strength and endurance. Squats, lunges, and box jumps can help increase lower body strength, while high-intensity interval training (HIIT) can help boost endurance.
Race Strategies
Going forward, Kearney should focus on maintaining a consistent pace throughout the race, especially during the running segments. Since her strength lies in running, she should leverage this to gain time in the early stages of the race. However, this should not lead to early exhaustion, which might affect her performance in strength-based segments. It would be beneficial to conserve energy for these segments, especially the Sled Pull and Farmers Carry, where she needs improvement.
Furthermore, Kearney should work on her transition times in the Roxzone. Although her Roxzone time was faster than average, there's always room for improvement. Practice transitioning smoothly and swiftly between different exercises can help shave off valuable seconds from her overall time.
Lastly, Kearney should consider incorporating a warm-up routine before the race to prime her muscles for the physical exertion, and a cool-down routine post-race for recovery. Both of these can contribute to a better race experience and improved performance.