Shevlin Charlie Hyrox Result

Overall Performance:

Charlie Shevlin performed impressively in the 2024 Dublin Hyrox race, earning an overall rank of 353, placing him in the top 13% of all athletes. His total time of 01:29:04 and the total running time of 00:48:17, although slower than the average by 02:23, still managed to earn him a spot in the top 21% of the 16-24 age group. Charlie showed a mixed profile, excelling in both strength and running segments, with strengths significantly leaning towards the strength segments. This is evident in his performance in the Sled Push and Sled Pull, where he finished much faster than the average. However, it's noted that Charlie tended to start strong in the running segments but progressively slowed down, indicating a possible pacing issue.

Segments to Improve:

• Total Running Time: Charlie's total running time was slower than average, which points to the need for improvement in endurance running. Incorporating long slow runs, interval training, and tempo runs into his training routine could help improve his overall running speed and stamina. Fartlek workouts, which involve varying your pace throughout the run, can also be beneficial.
• Wall Balls: Charlie's performance in the Wall Balls segment was slower than average. To improve this, he could focus on building his lower body and core strength, as these muscle groups are heavily involved in this exercise. Squats, lunges, and deadlifts can help to build lower body strength, while planks, sit-ups, and Russian twists can strengthen the core.
• Burpees Broad Jump: Charlie was slower than average in the Burpees Broad Jump segment. To improve his performance here, he should focus on plyometric training to enhance his power and speed. Exercises like box jumps, jump squats, and jumping lunges could be beneficial. Additionally, practicing burpees could help improve his form and speed in this exercise.
• Sandbag Lunges: Charlie's time was slower than average in the Sandbag Lunges segment. To improve in this area, he should incorporate more lunges and weighted lunges into his training routine. Additionally, exercises that strengthen the glutes, quads, and hamstrings, like squats and deadlifts, could also help improve his performance in this segment.

Race Strategies:

A key strategy for Charlie to consider for future races is improving his pacing. He tends to start out strong in the running segments, only to slow down as the race progresses. To counter this, Charlie should consider starting at a more conservative pace and aim for negative splits (running the second half of the race faster than the first half). This strategy could help him conserve energy for the later segments of the race. Additionally, focusing on a smooth and quick transition in the roxzone would also be beneficial, as time can be easily lost in this area. Finally, integrating a proper warm-up and cool-down routine can help to prepare his body for the race and recover faster post-race.