Mcalary Steven Hyrox Result

Overall Performance:

Steven Mcalary's performance at the 2024 Dublin HYROX race was exemplary with an overall rank of 5 and first rank in his age group. As a seasoned athlete in the 40-44 age bracket, he excelled in his total running time, clocking 2:01 minutes faster than the average. Steven's best running lap was recorded at an impressive 2:40, which contributed significantly to his overall exceptional performance.

The beginning of the race saw Steven start markedly faster than the average, evident from his first running split being 1:02 faster than the average. As the race progressed, he maintained a consistent pace, not straying too far above or below the average time in subsequent running segments. This indicates a well-executed pacing strategy, with a strong start and steady continuation.

Steven's total running time suggests that he is predominantly a runner, with a strong focus on cardiovascular endurance. However, there is potential for improvement in strength-based segments of the race, as indicated by slower-than-average times in activities such as the Sled Push, Sled Pull, and Wall Balls.

Segments to Improve:

• Sled Pull: With a time 52 seconds slower than the average, this segment appears to be a significant area of weakness for Steven. To improve, specific strength training exercises focusing on the back, glutes, and hamstring muscles can be beneficial. Deadlifts, Romanian deadlifts, and barbell rows are exercises that can help enhance strength in these muscle groups.
• Wall Balls: With a timing 38 seconds slower than average, this segment indicates a need for enhanced strength and conditioning, particularly targeting the lower body and core. Squats, lunges, and medicine ball exercises can help improve performance in this area.
• Sled Push: Steven was 27 seconds slower than average in this segment, suggesting the need for increased leg strength and power. Exercises such as weighted squats, leg press, and calf raises can help improve performance in this segment.
• Farmers Carry: An additional 20 seconds were spent on this segment compared to the average time. To improve grip strength and overall endurance, incorporation of exercises such as farmer's walks, dead hangs, and kettlebell swings into the training regimen can be beneficial.

Race Strategies:

Considering Steven's strong running performance and the areas identified for improvement, a few race strategies could be implemented for better performance:

• Maintain the strong start strategy in running segments to gain initial time advantage.
• Invest additional time in strength training, focusing on exercises that mimic the movements involved in the Sled Push, Sled Pull, and Wall Balls.
• Consider incorporating active recovery post strength segments to maintain a steady pace in subsequent running segments.
• Work on transition times between exercises to cut down on the overall time spent in the roxzone.