Mcinally Steven Hyrox Result

Overall Performance

Steven Mcinally's performance in the 2024 Manchester HYROX Pro race was impressive, placing him in the top 9% of all athletes and top 10% within his age group. His overall time of 01:08:16 reflects a competitive level of fitness and determination. However, specific areas of improvement have been identified to further enhance his performance.

His total running time was 00:34:42, which was 01:08 slower than average. This indicates that Steven shows a potential for improvement in running. His best running lap was 00:04:22, suggesting he can maintain a good pace. However, he started the race much faster than average (Running 1 was 00:33 faster), which may have affected his stamina and contributed to his slower total running time.

Interestingly, Steven showed strength in the Sled Push and Sled Pull segments, being faster than average. This suggests he has a strong profile in strength-based exercises. However, the Roxzone time was faster than average, indicating potential for improvement in transition time and overall fitness.

Segments to Improve

• Running: Steven's total running time was slower than average. To improve, it is suggested to incorporate speed drills in his training, focusing on improving his pace. Interval training, where he alternates between high-intensity running and low-intensity recovery periods, could be beneficial. Additionally, endurance runs at a steady, moderate pace can help improve stamina, and hill runs can increase strength and speed.
• Burpees Broad Jump: This segment was slower than average. To improve, he should focus on strengthening his lower body and core muscles. Squats, lunges, and planks could be incorporated into his training routine. He should also work on his jumping technique, ensuring he is using his arms for momentum and landing softly to absorb impact.
• Roxzone: Steven's Roxzone time was faster than average, indicating he may have rested more or took longer in transitions. To reduce this time, he could practice transitioning between exercises to make it more efficient. He could also work on improving his overall fitness to reduce the need for rest periods, incorporating high-intensity interval training into his routine.
• Wall Balls: Steven was slightly faster than average in this segment. To improve, he can focus on his technique, ensuring he is using his legs to drive the movement and keeping his core engaged. Strength training, specifically targeting the leg and core muscles, can also help improve his performance in this segment.

Race Strategies

Going forward, Steven should consider the following strategies for better race performance:

• Start at a more moderate pace to conserve energy for later stages of the race.
• Practice transitions between exercises to reduce time spent in the Roxzone.
• Pay attention to the form and technique in each exercise, particularly in the Burpees Broad Jump and Wall Balls segments.
• Consider incorporating strength training and interval running in his training routine to improve overall fitness and running time.