Newlands Megan Performance Analysis

Overall Performance:

Megan Newlands has demonstrated an impressive performance in the 2024 Dublin HYROX event, finishing in the top 16% overall and top 19% in her age group. Her overall completion time was 01:32:11 with a total running time of 00:48:50. Notably, Megan started the race strong with her first running segment being 01:18 faster than average, placing her in the top 6 percentile, and her performance remained consistent in the strength-based segments. However, despite her swift start, her total running time was slower than the average by 01:44, suggesting a more strength-based profile rather than a running profile. This is further reflected in her slower running times in subsequent segments. This could indicate that Megan may have started the race too fast, affecting her pace and energy conservation in later running segments.

Segments to Improve:

• Run Total: Megan's total running time was 3:36 slower than the 25th percentile. To enhance her running performance, she should incorporate more endurance running and interval training in her routine. This will build her stamina, speed and overall cardiovascular health. Activities like Fartlek runs, where one alternates between fast and slow running, and tempo runs at a steady ‘comfortably hard’ pace can be beneficial.
• Wall Balls: Megan's performance in the Wall Balls segment was slower than the 25th percentile by 01:40. This exercise requires good lower body strength and coordination. Megan could improve her performance by incorporating exercises like squats, lunges, and ball tosses in her routine. Practicing the wall ball technique with lighter weights can also be beneficial for improving form and speed.
• Burpees Broad Jump: This segment was slower than the 25th percentile by 00:52. Burpees are a full-body exercise that requires good cardiovascular fitness, strength, and coordination. To improve her performance in this segment, Megan could incorporate more burpee variations in her training routine, such as burpee pull-ups or burpee box jumps. Plyometric training, focusing on explosive movements, can also enhance her broad jump performance.
• Sandbag Lunges: Megan was slower in this segment by 00:42 compared to the 25th percentile. Sandbag lunges require lower body strength and balance. Megan could improve her performance by incorporating more lunges and weighted lunges in her training routine. Practicing lunges with different weights can help her adapt to the weight of the sandbag during the race.
• Farmers Carry: This segment was slower by 00:23 than the 25th percentile. The Farmers Carry is a grip strength and endurance exercise. To improve her performance, Megan could incorporate more grip strengthening exercises such as deadlifts, pull-ups, and wrist curls in her routine. Additionally, practicing the Farmers Carry with different weights and for longer distances can help improve endurance and technique.

Race Strategies:

During the race, Megan should focus on maintaining a steady pace, especially during the initial stages, to conserve energy for the latter segments of the race. She should also work on improving her transition times between segments to minimize rest periods and maximize her overall race time. Megan’s strength-based profile suggests she could benefit from a race strategy that conservatively manages her energy during running segments, allowing her to fully leverage her strength in those specific exercises. Additionally, focusing on proper form and technique during the strength segments will not only help improve her performance but also reduce the risk of injury.