Murphy Helen Hyrox Result

Overall Performance

Helen Murphy's performance during the 2024 Dublin Hyrox race showcased her remarkable running ability. Helen finished with an impressive total running time of 00:46:44, which was 03:58 faster than the average athlete. Her best running lap was completed in 00:04:17, further highlighting her proficiency in running segments. Helen's overall performance positioned her within the top 21% of all athletes, and within the top 20% in her age group (30-34).

It is noteworthy that Helen started the race strongly, as evidenced by her first running segment that was 02:01 faster than average. This indicates a good initial pace. However, analyzing her splits from Running 2 to Running 4, we can see that she started to slow down slightly, which could suggest the need for better pacing strategies. From the roxzone time, we can deduce that Helen managed her transitions well and rested less than the average competitor. This suggests an efficient use of energy throughout the race. Furthermore, her stronger performance in running segments indicates a runner profile. To excel in future Hyrox races, Helen should focus on improving her strength training.

Segments to Improve

• Burpees Broad Jump: Helen's performance in this segment was significantly slower than average. To improve, she could incorporate more plyometric exercises into her training routine, such as box jumps and jump squats. Additionally, practicing the correct form for burpees and broad jumps can help increase speed and efficiency.
• Wall Balls: Helen's Wall Balls segment was slower than the average. She can improve her performance by incorporating wall ball drills into her strength training routine. This would help increase her muscle endurance and power. She should also ensure she's using the correct form, with a strong squat and a powerful push to launch the ball.
• Sled Pull: Helen's sled pull time was slower than average. To improve her performance, she could incorporate more lower body and core strength exercises, such as deadlifts, squats, and planks. Implementing sled pull drills during her training sessions would also be beneficial.
• Rowing: Helen's rowing performance was slower than the average. To enhance her performance in this area, she could focus on improving her rowing technique and incorporating more cardio and upper body strength exercises into her training routine.

Race Strategies

Based on Helen's performance, the following strategies are suggested for future races:

• Pacing: While Helen starts off strong, she tends to slow down in the middle segments. She should work on maintaining a steady pace throughout the race. This can be achieved through interval training, which can help improve her stamina and endurance.
• Strength Training: Helen shows a strong runner profile. To balance this, she should focus more on strength training, specifically targeting areas such as core, lower body, and upper body strength. This can help improve her performance in segments like Sled Pull, Wall Balls, and Burpees Broad Jump.
• Transitions and Rest: Helen's roxzone time was faster than average, indicating efficient transitions and optimal rest times. She should continue to focus on these areas, as they can significantly impact overall race time.