Cannon Ryan Hyrox Result

Overall Performance

Ryan Cannon, in the age category 30-34, showcased a commendable performance in the 2024 Manchester HYROX race. He secured an overall rank of 867, placing him in the top 72% of 1203 athletes. More specifically, within his age group, he stood 225th, earning him a place in the top 79% of 283 athletes. His total race time was 01:29:14, with his total running time being 00:43:44, which was 00:40 faster than the average running time. Ryan demonstrated a strong running profile, as evidenced by his faster than average total running time.

Observing his pace, Ryan started off the race remarkably well, running his first lap 00:52 faster than the average, which possibly led to a higher energy expenditure in the initial phase of the race. However, he managed to maintain a near-average pace for the rest of the running segments, indicating good endurance and pacing strategy.

Segments to Improve

• Wall Balls: This segment proved to be a challenge for Ryan, as he finished this 00:51 slower than the average time. To improve, he might benefit from incorporating more functional strength training in his routine, with a focus on lower body strength and endurance. Exercises such as squats, lunges, and deadlifts could be beneficial. Also, training with medicine balls can help improve form and coordination for this segment.
• Sandbag Lunges: Ryan completed this segment 00:53 slower than average. This points to a need for more focused training on lower body and core strength. Incorporating exercises such as weighted lunges, squats, and core strengthening exercises such as planks, can help improve his performance in this section.
• Burpees Broad Jump: He finished this segment 00:14 slower than average. This indicates a need for explosive power and agility training. Plyometric exercises like box jumps, long jumps, and burpee variations can help improve his performance in this area.
• Sled Push: Ryan's time for this segment was 00:33 slower than average. Incorporating more strength and resistance training, particularly focusing on the lower body and core, can aid in improving his time in this segment. Exercises such as weighted sled pushes or tire flips can be beneficial.

Race Strategies

To maximize his performance, Ryan should aim to pace himself better at the start of the race. While his initial speed is commendable, maintaining a slightly more conservative pace at the beginning may help in conserving energy for the later, more strength-demanding stages of the race. Additionally, focusing on transition times between segments can also shave off valuable seconds from his overall time. Practicing transitions during training would be beneficial in this respect.

Considering his strong running profile, Ryan should leverage this strength during the race. However, it is equally important to focus on the strength demanding segments, as these are currently his areas of improvement. A balanced training approach that incorporates both cardiovascular and strength exercises can help Ryan become a more rounded athlete and improve his overall rank in future races.