Shillinglaw Colin Performance Analysis

Overall Performance:

Colin Shillinglaw, in the HYROX event held in Dublin in 2024, showcased a commendable performance for his age group (45-49). His overall rank was 1232, placing him in the top 45% of 2696 athletes. More impressively, within his age group, Colin ranked 100th, which puts him in the top 37% of 267 athletes. His total time for the event was 01:31:37.

His overall running time was slightly slower than average, coming in at 00:45:49, which is 00:26 slower than the average. While Colin started the race strong, with his first running segment being 01:17 faster than average, a consistent slow-down was observed in subsequent running segments.

Colin's performance suggests a hybrid athlete profile. His strength segments, such as the Sled Push and Sandbag Lunges, were performed faster than the average, demonstrating an ability to combine strength and endurance. However, his running times, especially in the later segments, were slower than average, indicating room for improvement in maintaining running pace over the course of the race. The Roxzone time was significantly faster than average, suggesting good fitness levels and quick transition times.

Segments to Improve:

There are a few segments in which Colin's performance fell short compared to the 25th percentile: Run Total, Wall Balls, Burpees Broad Jump, Sled Pull, and Rowing. Specific training strategies are suggested below:

• Run Total: Given that Colin's total running time was slower than average, it would be beneficial to incorporate interval training into his routine to improve his running endurance. A combination of long, steady runs and high-intensity interval training (HIIT) would help improve his running speed and stamina.
• Wall Balls: Colin's performance in the Wall Balls segment was slower than average. He could improve by integrating more functional training into his regimen. Exercises such as kettlebell swings, squats, and lunges can help improve the strength and flexibility required for this task.
• Burpees Broad Jump: To improve in this area, Colin could focus on plyometric exercises such as box jumps, long jumps, and burpees. These will help improve explosive strength, which is crucial for broad jumps.
• Sled Pull: Since this segment requires both strength and stamina, incorporating strength training, particularly focusing on the back and legs, along with endurance work, would be beneficial. Exercises like deadlifts, rows, and squats will help build the necessary strength.
• Rowing: Rowing requires both cardiovascular fitness and upper body strength. High-intensity rowing drills, combined with strength training focusing on the back, shoulders, and arms, could help improve performance in this segment.

Race Strategies:

In terms of race strategies, it would be advisable for Colin to be mindful of his pacing. Starting off strong is good, but he should aim to maintain consistency in his running pace throughout the race. Training to sustain a steady pace, particularly after strength segments, could significantly improve his performance. Additionally, focusing on efficient transition times will help shave off valuable seconds from his overall time. Regular practice on transitioning from running to strength exercises and vice versa will help streamline this process during the actual race.