Newell Patrick Hyrox Result

Overall Performance

Patrick Newell has shown a commendable performance in the 2024 Dublin Hyrox event. Standing in the top 44% of over 2696 athletes, with an overall time of 01:30:34, his performance has many notable highlights. His total running time of 00:39:22, which is 05:29 faster than average, clearly indicates that Patrick has a strength in running. This is further bolstered by his performance in the running segments, where he was consistently faster than average, especially in Running 1 and Running 8 where he was 01:47 and 01:57 faster than average, respectively. His roxzone time of 00:04:20, which is significantly faster than average, further shows his fitness and quick transition ability.

However, his pacing seems to have been inconsistent, starting considerably fast in the first few segments and slowing down in the mid-race segments. Consistency in pace may help in improving his overall race performance. His performance in strength exercises like Wall Balls, Burpees Broad Jump, and Sandbag Lunges was slower than average, suggesting that he needs to focus more on strengthening exercises.

Segments to Improve

• Wall Balls: Patrick's performance in this segment was considerably slower than average. To improve in this area, he should include wall ball exercises in his training routine. This will help him build strength in his legs, glutes, and shoulders. It would be beneficial to perform high reps of wall balls at a moderate pace to help improve his endurance and speed.
• Burpees Broad Jump: This is another segment where Patrick needs improvement. Including burpees in his workout routine can help improve his cardiovascular fitness and full body strength. He should focus on maintaining a steady rhythm and optimizing his form to be more efficient and less fatigued.
• Sandbag Lunges: Patrick was slower in this segment. Sandbag lunges are a full body workout and require a great deal of strength and balance. He should incorporate lunges and weighted lunges in his workout routine. He should also focus on improving his form and balance by doing exercises like yoga and pilates.

Race Strategies

Based on Patrick's performance in this race, the following strategies are recommended for improving his future race performance:

• Pacing: Patrick should focus on maintaining a consistent pace throughout the race. Starting too fast may lead to early fatigue, affecting his performance in later segments. He could benefit from running drills that focus on pacing, such as interval training.
• Strength Training: As seen in his performance, Patrick needs to work on his strength, specifically in exercises like Wall Balls, Burpees Broad Jump, and Sandbag Lunges. Including a comprehensive strength training routine in his workout plan would be beneficial.
• Transitions: Even though his roxzone time was faster than average, improving transition times can always lead to better performance. Practicing quick and smooth transitions between exercises can help save valuable time during the race.