Overall Performance
Ryan Savage performed well in the 2023 Dublin Hyrox race, finishing with an overall rank of 37 out of 168 athletes, placing him in the top 22% of participants. In his age group (30-34), he ranked 14th out of 57 athletes, which is in the top 24%. His overall time was 01:24:01, and his total running time was 00:37:50, which was 02:55 faster than the average.
Ryan's best running lap was impressive, completing it in just 00:02:55, which was 01:29 faster than the average. This indicates that he has great speed and endurance during running segments.
Segments to Improve
1. Sled Pull: Ryan's time in the Sled Pull segment was 00:10:40, which was 05:30 slower than the average. To improve in this segment, Ryan should focus on building strength and power in his upper body and legs. Incorporating exercises such as deadlifts, squats, and pull-ups into his training routine will help him develop the necessary strength for the Sled Pull. Additionally, practicing proper technique and form during the Sled Pull is essential for efficient movement and minimizing time loss.
2. Sled Push: Ryan's time in the Sled Push segment was 00:04:13, which was 01:03 slower than the average. To improve in this segment, Ryan should work on his lower body strength and explosiveness. Exercises such as squats, lunges, and plyometric drills like box jumps can help improve his pushing power. Additionally, practicing proper technique, including using his body weight to drive the sled forward, will help him optimize his performance in this segment.
3. Wall Balls: Ryan's time in the Wall Balls segment was 00:07:12, which was 00:51 slower than the average. To improve in this segment, Ryan should focus on both his lower body strength and cardio endurance. Incorporating exercises like squats, lunges, and kettlebell swings into his training routine will help him develop the necessary leg and core strength for efficient wall ball movements. Additionally, including high-intensity interval training (HIIT) workouts that mimic the demands of the wall balls segment, such as squat jumps followed by wall ball throws, will improve his cardiovascular endurance.
4. Farmers Carry: Ryan's time in the Farmers Carry segment was 00:02:25, which was 00:13 slower than the average. To improve in this segment, Ryan should focus on grip strength and overall conditioning. Exercises such as farmer's walks, dead hangs, and towel pull-ups can help strengthen his grip. Additionally, incorporating cardiovascular exercises like rowing and battle ropes into his training routine will enhance his overall conditioning, allowing him to maintain a faster pace during the Farmers Carry segment.
Strategies
- Pacing: Ryan should focus on maintaining a consistent pace throughout the race to avoid burning out too early. He showed great speed in the running segments, so he should use this to his advantage and aim for a slightly faster pace in the running sections.
- Transition Efficiency: To improve his overall time in the roxzone, Ryan should work on improving his fitness level and transition time. Incorporating interval training and practicing quick transitions between exercises during training will help him become more efficient in this aspect.
- Focus on Strength: As Ryan's total running time was faster than average, he should prioritize strength training to further improve his performance. Incorporating strength exercises such as weightlifting and functional movements into his training routine will help him become more well-rounded and enhance his overall performance in the race.
- Practice Specific Segments: Ryan should dedicate specific training sessions to practicing the segments where he lost the most time, such as the Sled Pull, Sled Push, Wall Balls, and Farmers Carry. By simulating these segments during training and focusing on improving technique, strength, and endurance in these specific areas, Ryan can make significant improvements in his race performance.