Ward Ronan Hyrox Result

Overall Performance:

Ronan Ward showed an impressive performance during the 2024 Dublin Hyrox race, finishing in the top 32% of the overall competitors and ranking in the top 33% within his age group. His overall time was 01:23:48, a respectable time given the demanding nature of the race. However, there were noticeable areas where improvements could be made to enhance his future performance.

Analysing Ronan's performance, it becomes evident that his strength lies more in his ability to perform the exercises rather than his running times. His total running time was 00:43:43, which was 01:39 slower than the average time. This indicates a need for more focus on running training. Interestingly, his pacing at the beginning of the race was faster than average, indicating a strong start but a difficulty in maintaining that pace throughout the race. This could be a result of starting too fast or a reflection of endurance levels.

On a positive note, Ronan excelled in the Roxzone segment, indicating a good level of overall fitness and transition speed. His time was 00:06:08, which was 00:24 faster than average. This shows that he was able to rest and transition effectively between the exercise zones.

Segments to Improve:

• Run Total: As this segment was 00:03:09 slower than the 25th percentile, increased running training is advised. Interval training can be an effective tool to improve running times. This should ideally include short bursts of high-intensity running followed by periods of slower-paced recovery. Hill sprints can also be beneficial in improving running power and speed.
• Burpees Broad Jump: With a time 00:01:28 slower than the 25th percentile, it's clear that this is an area for improvement. Plyometric exercises can help improve power and speed in broad jumps. In addition, practicing burpees separately can help improve technique and speed in this exercise.
• Roxzone: While Ronan performed above average in this segment, there is still room for improvement. Practicing quick transitions between exercises can help shave off the additional 00:00:38 needed to reach the 25th percentile. This could include workouts that mimic the transitions between exercise zones in the race.
• Farmers Carry: With a time 00:00:25 slower than the 25th percentile, grip strength and endurance exercises can help improve performance in this segment. Exercises like dead hangs, wrist curls, and pinch grip lifts can be beneficial.
• Rowing: A time of 00:00:24 slower than the 25th percentile indicates a need for technique refinement and increased rowing training. High-intensity rowing intervals can help improve speed and endurance on the rowing machine.

Race Strategies:

Based on the overall performance and areas for improvement, the following race strategies are recommended:

• Pacing: It appears that Ronan starts the race at a high pace but struggles to maintain this. A more conservative start might allow for better energy conservation and a stronger finish. Practicing pace control during training runs will be beneficial.
• Transitions: Although Ronan performs above average in the Roxzone, quicker transitions between exercises could improve overall performance. This could be practiced in training by mimicking race conditions.
• Endurance Training: Given the drop in performance in later running segments, incorporating more long-distance, slower-paced runs in training could help improve endurance.