Ryan Emmet Hyrox Result

Overall Performance:

Emmet, you showcased some solid athleticism in the 2024 Stockholm HYROX event, finishing with an overall time of 01:49:28. You placed in the top 90% overall and 89% in your age group, which is a commendable effort! Your total running time of 00:43:39 indicates you have a strong running profile—9:36 faster than average. This means you have the endurance to keep pushing the pace.

Your pacing appeared to be on point at the beginning, with a strong start in Running 1, but it seems you could have benefited from a more conservative approach in some segments to maintain energy for the latter parts of the race. Your best running lap of 00:04:58 shows you have the speed, but let’s channel that into a more balanced performance overall. Think of it like a marathon, not a sprint—unless you're running away from a bear! 🐻

As for your performance, you’re more of a runner than a strength athlete, but there's definitely room to build up your strength to keep you competitive in those tougher workout zones. Let’s look at where you can improve and turn those weaknesses into strengths!

Segments to Improve:

Now, let's dive into the segments where we can crank up the performance dial:

• Burpees Broad Jump: 00:12:11 (4:46 slower than average)
• Wall Balls: 00:13:22 (4:18 slower than average)
• Sandbag Lunges: 00:09:59 (3:00 slower than average)
• Ski Erg: 00:05:11 (0:24 slower than average)

These segments are your golden opportunities for improvement. Here’s how to tackle them:

• Burpees Broad Jump:
  • Drill: Practice 3 sets of 10 burpees followed immediately by broad jumps. Focus on explosive movements and landing softly to reduce impact.
  • Technique: Ensure your push-up position is solid—don’t let your hips sag. Keep your core tight and drive through your heels on the jump.
• Wall Balls:
  • Drill: Incorporate wall ball shots into your strength training routine. Aim for 3-4 sets of 15-20 reps. Focus on getting low in your squat and using your legs to drive the ball up.
  • Technique: Maintain a tight core and keep your elbows up—don’t let them drop! If you're feeling bored, just pretend you’re trying to hit a bullseye on a dartboard!
• Sandbag Lunges:
  • Drill: Include weighted lunges in your routine. Use a sandbag or kettlebell and perform 3 sets of 10-12 lunges per leg. Focus on maintaining balance and form.
  • Technique: Keep your front knee behind your toes. If you find yourself leaning too far forward, think about tightening your core and standing tall—no one wants to be a human pretzel!
• Ski Erg:
  • Drill: Spend time on the Ski Erg—2-3 sessions per week with intervals. Try 5 sets of 1 minute on with 1 minute off. Focus on pulling with your arms and engaging your core.
  • Technique: Keep your back straight and engage your core. Remember, you’re skiing, not doing a limbo dance!

Race Strategies:

When it comes to race day, pacing is key. Here are some strategies to consider:

• Start Strong, Finish Stronger: Keep the first running segment under control. Aim for a pace that feels sustainable, and save a little extra for the last few zones.
• Transition Time: Check your roxzone time; it’s a bit slow at 00:08:31. Work on fluid transitions in your training to reduce time spent between exercises. Practice moving quickly from one zone to another.
• Stay Mentally Tough: When things get tough, remember why you started. Visualize crossing that finish line and how good it feels to push past your limits. As David Goggins says, “You are not the victim of your environment. You are the creator of it.”

Conclusion:

Emmet, you’ve laid a solid foundation, and with this feedback, you can take your performance to the next level. Keep your head up and remember: every rep, every run, every second counts. Let’s turn those weaknesses into strengths and crush the next event! 💥

“The only way to get better is to push yourself beyond your limits.” Now get out there, train hard, and let’s make those improvements happen. You've got this! 💪

Keep believing in yourself, embrace the grind, and let’s get ready to dominate the next race!

— The Rox-Coach