Kenny Michael Hyrox Result

Overall Performance

Michael Kenny, representing GBR in the HYROX Age Group 35-39 at the 2024 Manchester event, demonstrated a respectable performance by finishing in the top 43% of 1203 athletes and ranking 104 in his age group. His total running time was slightly slower than the average, suggesting a need for further development in his running skills. Interestingly, Michael started strong, running his first lap 00:48 faster than the average, but his speed declined in subsequent laps.

His performance in strength-related exercises such as the Sled Pull and Burpees Broad Jump was above average, indicating that his strength training is effective. However, the performance in the Roxzone suggests that transition times and overall fitness can be improved. Michael's overall profile appears to be leaning towards strength, suggesting a need for more balanced training to improve running performance.

Segments to Improve

• Running: Michael's total running time is slower than the average, indicating a need for improvement in this area. Incorporating interval training, focusing on both speed and endurance, can be beneficial. Training routines could include Fartlek runs, where periods of fast running are intermixed with periods of slower running, and long, slow runs to improve endurance.
• Roxzone: A faster time in the Roxzone could be achieved by improving overall fitness and transition times. Incorporating high-intensity interval training (HIIT) into his routine could help Michael improve his overall fitness, while practicing transitions between exercises could reduce his transition times.
• Farmers Carry: Michael's performance in the Farmers Carry was slower than average. He could benefit from additional strength training, focusing specifically on grip strength and core stability. Exercises such as deadlifts, kettlebell swings and planks could help improve performance in this area.
• Sandbag Lunges: Although Michael performed slightly better than average in the Sandbag Lunges, there is room for improvement. Incorporating more lunges into his strength training routine, both with and without weight, could help improve his performance in this area.
• Sled Push: Michael's performance in the Sled Push was slower than average. Incorporating lower body strength training, focusing on exercises such as squats and leg presses, could help improve his performance in this area.

Race Strategies

Michael should consider implementing strategies that capitalize on his strengths while minimizing the impact of his weaknesses. Given his strength in the Sled Pull and Burpees Broad Jump, he should aim to make up time in these areas. Conversely, he should be careful not to exert too much energy in the early running segments, as this seemed to negatively impact his performance in later segments.

Moreover, Michael should work on improving his pacing to maintain a more consistent speed throughout the race. Practicing running at goal pace during training could help with this. Additionally, focusing on transitions between exercises could help reduce downtime and improve his overall time.