Curran Dean Hyrox Result

Overall Performance

Dean Curran performed admirably in the 2024 Paris Hyrox event, finishing with an overall rank of 118 and a total time of 01:09:50. He placed in the top 30% of 386 athletes and performed exceptionally well in his age group, ranking 26th. His total running time was 00:35:30, which is 00:09 faster than the average for his finish time. His best running lap was completed in 00:04:10, which is significantly faster than the average running lap time.

Curran started the race strong, with his running 1 segment being 00:30 faster than the average. This trend continued throughout the earlier segments of the race, with his running times consistently faster than the average. However, as the race progressed, his running times began to slow compared to the average. This may indicate that Curran started the race too fast and may need to work on pacing in future races. He demonstrated a strong running profile, suggesting that he could benefit from more strength training.

Segments to Improve

• Running Total: Curran's running total was 00:01:04 slower than the 25th percentile. To improve this, he should incorporate interval training into his routine, alternating between sprints and jogging to build endurance and speed. He could also benefit from hill running to strengthen his leg muscles and improve stamina.
• Roxzone: Curran's time in the Roxzone was 00:01:02 slower than the 25th percentile. This suggests that he needs to improve his overall fitness and transition time. This can be achieved by incorporating circuit training into his routine, focusing on exercises that mimic the transitions in a Hyrox race.
• Sled Push and Sled Pull: These segments were slower than the average, indicating a need for improved strength training. Focused exercises such as weighted lunges, squats, and deadlifts can help to build the necessary muscle groups for these tasks. Practicing the sled push and pull with varying weights may also improve performance in these areas.
• Burpees Broad Jump: This was another area where Curran was slower than the average. To improve in this, he should practice burpees with a broad jump, focusing on explosive power and maintaining form even when fatigued.

Race Strategies

In future races, Curran should consider focusing more on pacing. Starting too fast can lead to early fatigue, affecting performance in later segments. A consistent pace throughout the race may help to improve his overall time. In addition, he should focus on improving his transitions, as these were identified as a weak point. Practicing efficient transitions can drastically reduce the roxzone time and improve the overall race time.

Curran should also consider adjusting his training routine to focus more on strength training, as this was identified as an area for improvement. Incorporating more strength exercises can help to improve his performance in segments such as the sled push and pull. Finally, given his strong running profile, he should continue to maintain and improve his running through regular training and exercises.