Mc Kernan Tommy Performance Analysis

Overall Performance:

Tommy Mc Kernan demonstrated a commendable performance in the 2024 Dublin Hyrox race. With an overall finish time of 01:23:43, he ranked in the top 32% of all athletes and top 31% in his age group. However, there is room for improvement in both his running and strength-based segments to enhance his overall performance.

His total running time was 43:28, which is 01:28 slower than the average, indicating a need for improvement in his running performance. Tommy started the race strong, completing running 1 in 02:46, which is 01:43 faster than average. However, his speed started to decrease from running 3 onwards, with all subsequent running segments slower than the average. This suggests that he may have started off too fast, impacting his energy levels for the later stages of the race.

His strength segments were a mix of above and below average times. His performance in the Ski Erg and Sled Push exercises was faster than average, while he took more time in the Sled Pull and Farmers Carry. His Roxzone time of 05:23 was 01:07 faster than average, indicating efficient transitions between exercise zones.

Segments to Improve:

• Running: To improve his running performance, Tommy should focus on endurance training to help maintain a consistent pace throughout the race. Interval training, incorporating periods of high-intensity runs with low-intensity recovery periods, would be beneficial. He should also consider incorporating hill runs into his training to build strength and stamina.
• Sled Pull: Tommy's Sled Pull time was slower than average. He could benefit from strength training exercises such as deadlifts, squats, and kettlebell swings to improve his performance in this area.
• Farmers Carry: To improve his Farmers Carry, Tommy should focus on grip strength exercises such as bar hangs, farmer's walks, and wrist curls. Strengthening his core with exercises like planks and Russian twists will also help in maintaining posture and balance during the exercise.
• Rowing: Tommy's rowing time was slower than average. To improve this, he should focus on improving his rowing technique, ensuring a powerful leg drive, and smooth, controlled recovery. Incorporating high-intensity interval training on the rowing machine can also help improve endurance and power for this segment.

Race Strategies:

Tommy should consider implementing the following strategies during the race for better performance:

• Pacing: He should aim to start the race at a moderate pace, conserving his energy for the later running segments and strength-based exercises. Monitoring his heart rate during training runs can help him identify a sustainable pace.
• Transition: Although his Roxzone time was faster than average, there is always room for improvement. Practicing fast transitions between exercises during training will help reduce the Roxzone time during the race.
• Recovery: Tommy should ensure he is taking adequate time to recover and rehydrate during the race, particularly before strength-based exercises, to maintain steady performance throughout.