Goldsmith Ryan Hyrox Result

Overall Performance

Ryan Goldsmith had a strong performance in the 2022 Manchester Hyrox race, finishing with an overall rank of 94 out of 684 athletes, placing him in the top 13% overall. In his age group of 35-39, he ranked 23 out of 157 athletes, placing him in the top 14%.

While Ryan's overall performance was commendable, there are certain areas where he can make improvements. His total running time of 40 minutes and 38 seconds was 3 minutes and 8 seconds slower than the average for his finish time. This indicates that he could benefit from improving his running speed and endurance.

Segments to Improve

1. Run Total: This segment accounted for the most time lost. To improve this, Ryan should focus on increasing his running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his running speed. Long-distance runs and tempo runs can also enhance his endurance.

2. Running 4: Ryan was 34 seconds slower than the average in this segment. To improve his performance, he can focus on building strength and endurance through hill sprints and stair workouts. These exercises will not only improve his running speed but also enhance his overall fitness.

3. Best Lap: Despite having a strong overall performance, Ryan's best lap was 25 seconds slower than the average. To improve this, he should incorporate speed workouts such as sprint intervals and track workouts into his training routine. These workouts will help him increase his running speed and improve his performance in short bursts.

4. Running 2: Ryan was 28 seconds slower than the average in this segment. To improve his performance, he can focus on increasing his running speed and endurance. Incorporating tempo runs and interval training, such as hill repeats, can help him improve his running speed and endurance.

5. Running 1: Ryan was 25 seconds slower than the average in this segment. To improve his performance, he can focus on building strength and endurance through strength training exercises such as squats, lunges, and calf raises. These exercises will help improve his running speed and endurance.

6. Running 3: Ryan was 16 seconds slower than the average in this segment. To improve his performance, he can focus on increasing his running speed and endurance. Incorporating long-distance runs and interval training, such as fartlek runs, can help him improve his running speed and endurance.

7. Ski Erg: Ryan was 13 seconds slower than the average in this segment. To improve his performance, he should incorporate ski erg workouts into his training routine. This will help improve his upper body strength and endurance, which are crucial for the ski erg segment.

8. Farmers Carry: Ryan was 11 seconds slower than the average in this segment. To improve his performance, he should focus on building grip strength and endurance. Incorporating exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve his grip strength and overall performance in the farmers carry segment.

Strategies

- Pacing: Ryan should work on maintaining a consistent pace throughout the race. Avoid starting too fast and burning out early. Instead, focus on maintaining a steady and sustainable pace that allows for a strong finish.
- Transitions: To improve the time spent in the roxzone, Ryan should focus on improving his overall fitness and reducing transition times between exercises. Incorporating circuit training and practicing quick transitions during training sessions can help improve his overall efficiency and reduce time lost in the roxzone.
- Mental Preparation: Ryan should work on mental strategies to stay focused and motivated throughout the race. Visualization techniques, positive self-talk, and goal-setting can help him maintain a strong mental state and push through challenging moments.
- Specific Training: Ryan should tailor his training to address the specific areas of improvement identified. Incorporating the recommended drills and exercises, such as interval training, hill sprints, strength training, and grip strength exercises, will help him improve his performance in the identified segments.
- Recovery: Adequate recovery and rest are essential for optimal performance. Ryan should prioritize rest days and incorporate recovery techniques such as foam rolling, stretching, and proper nutrition to aid in muscle recovery and prevent injury.