Walsh Molly Hyrox Result

Overall Performance:

Molly Walsh has put forth an impressive performance in the 2024 Dublin HYROX race, ranking 33rd overall out of 2696 athletes and 6th in her age group. This puts her in the top 1% and 2% respectively. Her overall time was 01:14:41, with a total running time of 00:38:17, which is 00:53 faster than the average. This indicates that she has a strong runner profile. Particularly noteworthy is her best running lap time of 00:03:47.

Looking at her splits, it's clear that Molly began the race strong, with her first running segment being 01:14 faster than the average. However, she appears to have lost some speed in the middle segments, with her running times from Running 2 to Running 7 being slower than the average. Nevertheless, she was able to regain her speed in the last running segment, finishing 01:25 faster than the average. It seems that Molly might have started too fast, which affected her performance in the middle segments. For future races, it would be beneficial for Molly to pace herself better at the start, to maintain her speed throughout the race.

Segments to Improve:

The areas where Molly could see the most improvement are the Wall Balls, Burpees Broad Jump, and Sandbag Lunges segments. These areas have been identified based on the time spent on each compared to the 25th percentile.

• Wall Balls: Molly's wall balls segment was significantly slower than average, with a time of 00:05:22, which is 01:48 slower than the average. To improve in this area, she could incorporate more strength and conditioning exercises into her training routine, specifically focusing on lower body and core strength. Exercises such as squats, deadlifts, and kettlebell swings could be beneficial. Additionally, practicing the wall balls exercise itself would help improve her technique and efficiency.
• Burpees Broad Jump: In the Burpees Broad Jump segment, Molly was 00:19 slower than average. To enhance her performance in this area, plyometric exercises such as box jumps and jump squats could be incorporated into her training routine. These exercises would help improve her explosive power, which is crucial for burpees and broad jumps. Additionally, practicing the correct form for burpees and broad jumps would also help improve her performance.
• Sandbag Lunges: In the Sandbag Lunges segment, Molly was 00:21 slower than average. To improve in this area, lunges and weighted lunges could be incorporated into her training routine. This would help increase her leg strength and endurance, which is essential for this exercise. Moreover, practicing the correct form for sandbag lunges would also help improve her performance.

Race Strategies:

For future races, Molly should consider implementing the following strategies:

• Pacing: As mentioned earlier, Molly appears to have started the race too fast, which may have affected her performance in the middle segments. In future races, she should aim to start at a more moderate pace, to conserve her energy for the later segments.
• Focus on Transitions: Molly's roxzone time was 00:49 faster than average, indicating that she was efficient in her transitions. However, there's always room for improvement. She could work on minimizing her rest time between exercises, to improve her overall time.
• Strength Training: As Molly has a strong runner profile, she should incorporate more strength training into her routine, to improve her performance in the strength-based segments of the race.