Constance Ryan Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 192 similar athletes.

Performance Highlights

AUS AUS Flag Men 35-39 #185001 01:02:28 🥈 in AG | Top 13.3% 🥉 | Top 3.9%
+00:13
31:03
Run Total
+00:02
03:53
Avg. Lap
+00:07
03:31
Best Lap
+00:25
28:01
Workout Total
+00:03
03:30
Avg. Workout
-00:34
03:27
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Pro Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 192 athletes with similar finish time in Hyrox Pro Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 192 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Constance Ryan's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Constance Ryan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 192 athletes with similar finish time in Hyrox Pro Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Constance Ryan's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Pro Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Constance Ryan's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 03:19. Check the detail of the improvement plan below.

01:14 Potential Improvement 37.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:14 05:31 to 04:17 37.2%
Sandbag Lunges 00:48 04:05 to 03:17 24.1%
Run Total 00:27 31:03 to 30:36 13.6%
Farmers Carry 00:19 01:48 to 01:29 9.5%
Rowing 00:11 04:13 to 04:02 5.5%
Sled Push 00:10 02:26 to 02:16 5.0%
Burpees Broad Jump 00:06 02:44 to 02:38 3.0%
Ski Erg 00:04 03:51 to 03:47 2.0%
Sled Pull 00:00 03:23 to 03:23 0.0%

Splits Time

Constance Ryan Perfect Race
Splits Total Average Total
Running 1 03:31 00:00 03:27 +00:04 00:00 +00:00
Ski Erg 03:51 03:31 03:53 -00:02 03:27 +00:04
Running 2 03:34 07:22 03:38 -00:04 07:20 +00:02
Sled Push 02:26 10:56 02:46 -00:20 10:58 -00:02
Running 3 03:56 13:22 03:53 +00:03 13:44 -00:22
Sled Pull 03:23 17:18 04:06 -00:43 17:37 -00:19
Running 4 03:46 20:41 03:54 -00:08 21:43 -01:02
Burpees Broad Jump 02:44 24:27 02:53 -00:09 25:37 -01:10
Running 5 03:49 27:11 03:57 -00:08 28:30 -01:19
Rowing 04:13 31:00 04:06 +00:07 32:27 -01:27
Running 6 03:48 35:13 03:54 -00:06 36:33 -01:20
Farmers Carry 01:48 39:01 01:38 +00:10 40:27 -01:26
Running 7 03:49 40:49 03:56 -00:07 42:05 -01:16
Sandbag Lunges 04:05 44:38 03:26 +00:39 46:01 -01:23
Running 8 04:54 48:43 04:12 +00:42 49:27 -00:44
Wall Balls 05:31 53:37 04:48 +00:43 53:39 -00:02
Roxzone 03:27 01:02:28 04:01 -00:34 01:02:28
Based on 192 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Ryan Constance had an impressive performance in the Hyrox race in Melbourne, finishing with an overall rank of 3 out of 98 athletes, placing him in the top 3% of participants.
- In his age group (35-39), he achieved a rank of 2 out of 22 athletes, placing him in the top 9%.
- His total race time was 01:02:28, with a total running time of 00:31:03, which was 33 seconds faster than the average.
- Ryan showed strength in his running performance, with a total running time faster than average and consistent splits across the running segments.
- His best running lap was 00:03:31, indicating good speed and endurance.

Segments to Improve


1. Wall Balls: Ryan spent 00:05:31 on this segment, which was 01:10 slower than the average. To improve performance in this area, he should focus on developing upper body strength and explosive power.
- Recommended exercises: Medicine ball slams, thrusters, wall ball shots.
- Form corrections: Ensure proper squatting technique, maintaining a stable core, and using the legs to generate power.

2. Sandbag Lunges: Ryan took 00:04:05 on this segment, which was 43 seconds slower than the average. To improve performance in this area, he should focus on increasing leg strength and stability.
- Recommended exercises: Walking lunges, Bulgarian split squats, goblet squats.
- Form corrections: Maintain an upright posture, engage the core, and ensure proper step length and balance.

3. Running 8: Ryan completed this segment in 00:04:54, which was 32 seconds slower than the average. To improve running performance in this segment, Ryan should focus on increasing his endurance and speed.
- Recommended exercises: Interval training, tempo runs, hill sprints.
- Form corrections: Focus on maintaining a consistent pace, maintaining proper running form, and increasing stride length and frequency.

Strategies


- Pacing: Ryan's pacing throughout the race was consistent, with no significant fluctuations. However, to optimize his performance, he should aim for a slightly faster pace in the earlier segments to build a buffer for the more challenging segments later.
- Transition Time: Ryan's Roxzone time was 00:03:27, which was 52 seconds faster than average. To further improve transition time, he should practice smoother and quicker transitions between exercises, focusing on minimizing rest periods and maintaining a high level of intensity.
- Hybrid Training: Based on Ryan's overall performance, he displayed a balanced profile with strength and running abilities. To continue improving, he should maintain a well-rounded training program that incorporates both strength training and running workouts. This will help enhance his overall fitness and performance in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Gurney Jorg 2024 World Championships Nice 01:02:18
Michelius Martin 2021 Stuttgart 01:02:25
Schön Samir 2023 Frankfurt 01:02:40
Schwarzkopf Dieter 2022 Leipzig 01:02:28
Schwartz Cole 2021 Dallas 01:02:48
Bianchi Eugenio 2022 Hamburg 01:02:01
Weersma Hidde 2024 Paris 01:01:59
Roncevic Alexander World Championships 01:02:29
Joffrey Voisin 2023 Valencia 01:02:31
Ploj Alen 2024 Gdansk 01:02:35

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Sydney 01:03:35

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download
Instagram Story Example