Finnegan Diarmuid Hyrox Result

Overall Performance:

Diarmuid, you tackled the 2024 Stockholm Hyrox race with determination and grit, finishing with a solid overall time of 01:31:40. You ranked 749 out of 1096 athletes, landing in the top 68%. Not too shabby for a dude in the 40-44 age group! Your total running time of 42:41 is impressive, clocking in 2:35 faster than average. This indicates that you have a strong running profile, which gives you an edge in maintaining speed over the course of the race. However, let’s not get too comfortable; we’ve got some areas to refine if you want to climb higher in those rankings! 🏆

Your pacing was a bit of a rollercoaster. You started off strong with a faster first lap, but then the wheels wobbled a bit in the middle. Remember, consistency is key. It’s like running a marathon instead of a sprint—only here, you get to lift heavy things! Your strengths clearly lie in running, but we need to ensure that your strength segments don’t hold you back. Let’s turn those potential weaknesses into new strengths.

Segments to Improve:

Here are the segments where you stumbled a bit more than you’d like. Let’s break it down:

• Wall Balls (00:09:45, 89 Percentile Rank): This segment was your Achilles' heel. We need to work on your explosive power and endurance here. Incorporate wall ball drills into your routine, focusing on both technique and stamina. Start with sets of 10-15 reps, gradually increasing the weight of the ball while maintaining form. Aim to hit the target consistently at shoulder height, engaging your core effectively.
• Burpees Broad Jump (00:07:45, 87 Percentile Rank): You spent way too much time here. Improve your burpee efficiency by practicing transitions. Break it down: squat, kick out, push-up, jump back in, explode up—smooth like butter! Try doing “burpee ladders” where you increase the number of burpees each round until you reach a set number. Time yourself and aim to beat it each time!
• Roxzone (00:08:43, 75 Percentile Rank): This is where your transitions slowed you down. Focus on your overall fitness and drill your transitions. Incorporate high-intensity interval training (HIIT) sessions that mimic the race structure. For example, alternate 30 seconds of burpees with 30 seconds of running. This will help you adapt to switching between exercises more fluidly.

Race Strategies:

During your next race, consider the following strategies:

• Pacing: Start strong, but hold back just a notch. You can pick it up on the runs, but keep your energy reserved for the strength segments. Think of it like eating a pizza; don’t devour it all at once—save some for the end.
• Transitions: Plan your transitions. As you finish each segment, visualize the next exercise in your mind to cut down on wasted time. If you look like you’re just wandering around, you might just as well be waiting for an Uber!
• Nutrition: Fuel up pre-race with a balanced meal that includes carbs, protein, and healthy fats. During the race, keep some quick energy sources handy—gels or energy chews can help keep your energy levels steady. Remember: “Your body is a temple, but it doesn’t hurt to throw a little pizza in there now and then!”

Conclusion:

Diarmuid, you’ve got the heart of a champion, and you’ve laid a solid foundation with your running. Now, let’s chip away at those weaknesses that are holding you back from reaching your top potential. Embrace the grind and remember that every rep counts. As David Goggins says, “The only way to get better is to put in the work when no one is watching.” So, hit those workouts hard, stay consistent, and watch your performance skyrocket! 💪💥

Keep pushing yourself, and remember: it’s not about where you start, but where you finish. You’ve got this, and I’m here to help you every step of the way. Let’s crush those wall balls and burpees next time! Until then, stay strong and focused. I’m The Rox-Coach, and I believe in you!