Keenaghan Mary Hyrox Result

Overall Performance:

Mary Keenaghan demonstrated a commendable performance in the 2024 Dublin HYROX race, finishing in the top 9% of all athletes and the top 7% in her age group. Her overall time of 01:25:44, is noteworthy. Particularly impressive was her total running time of 00:41:45, which was 02:45 faster than the average. This indicates that Mary has a strong runner profile. She maintained good pacing throughout the race, starting off strong in Running 1 and running consistently faster than the average in subsequent running segments. However, there is room for improvement in her strength exercises and transitions, as indicated by her slower-than-average times in the sled push, sled pull, sandbag lunges, and roxzone.

Segments to Improve:

• Wall Balls: This was Mary's weakest segment, with a time of 00:07:22, which was 02:58 slower than the average. To improve in this area, she should incorporate exercises that target the legs, core, and shoulders, such as squats, lunges, and overhead presses. A focus on improving her form, particularly her squat depth and the accuracy of her throws, could also help her to become more efficient at this exercise.
• Sled Pull and Sled Push: Mary's times in these segments were slower than average. She could benefit from incorporating more strength training into her routine, particularly exercises that target the lower body and core, such as deadlifts, squats, and planks. Practicing the sled pull and push with varying weights could also help her to improve her technique and build strength.
• Sandbag Lunges: Mary was slower than average in this segment. She could improve by incorporating lunges into her regular training routine, both with and without added weight. Focusing on her form, particularly keeping her knees aligned with her ankles, could also help to prevent injuries and improve performance.
• Roxzone: This was a slightly slower segment for Mary, indicating she took more time for transitions or rest. She should work on her overall fitness to reduce fatigue and improve her transition times. Incorporating high-intensity interval training (HIIT) into her routine could help with this, as could practicing transitions between exercises.

Race Strategies:

Mary should consider implementing the following strategies to improve her race performance:

• Steady Pacing: Given her strong runner profile, Mary should maintain her fast pace during the running segments but aim to conserve energy for the strength exercises, where she currently loses time.
• Strength Training: Incorporating more strength training into her routine could help Mary to perform better in the strength-based segments of the race. She should focus on exercises that target the muscles she'll use in these segments, such as her legs, core, and arms.
• Transition Practice: Practicing transitions between exercises could help Mary to reduce her roxzone time. She should aim to move quickly and efficiently between exercises, minimizing rest time.
• Form Focus: Focusing on her form during both the running and strength segments could help Mary to become more efficient, reducing fatigue and the risk of injury.