Higgins Ryan Hyrox Result

Overall Performance

Ryan Higgins demonstrated a commendable performance in the 2024 Dublin HYROX race. Securing a rank within the top 22% of all athletes and top 25% within his age group, Ryan showcased competitive running and strength abilities. His overall time was 01:18:52, with a total running time of 00:41:26, which was 01:32 slower than the average. His best running lap was timed at 00:03:57.

Although Ryan's total running time was slower than average, he was consistently faster than average in the initial and final running segments, indicating a strong start and strong finish. This suggests that Ryan's pacing may have been too fast at the beginning, leading to fatigue and slower running times in the middle segments. His performance indicates that he has a more strength-focused profile, as evidenced by his above-average performances in strength-based exercises such as the sled push, farmers carry, and sandbag lunges.

Segments to Improve

• Run Total: Although Ryan's initial and final run segments were faster than average, his overall running time was slower. To improve, Ryan could incorporate interval training into his routine, alternating between high-intensity and low-intensity running, to build endurance and speed. Tempo runs, where he maintains a challenging but sustainable pace for a set amount of time, could also enhance his running efficiency.
• Burpees Broad Jump: Ryan's performance in this segment was slower than average. To improve, he should focus on plyometric training to enhance his power and speed. Exercises such as box jumps, squat jumps, and weighted lunges can help increase lower body strength and improve his broad jump performance.
• Wall Balls: While Ryan performed slightly better than average in this segment, there's room for improvement. Incorporating strength training, specifically focusing on his leg and core muscles, can improve his performance in this segment. Exercises such as squats, deadlifts, and kettlebell swings can be beneficial.
• Sled Pull and Ski Erg: Ryan was slower than average in these strength-based segments. Incorporating strength training, particularly focusing on his upper body and core muscles, can enhance his performance. Exercises such as pull-ups, rows, and deadlifts could be beneficial.

Race Strategies

Ryan should consider implementing the following strategies during his next race:

• Pacing: Ryan should focus on maintaining a steady pace throughout the race to preserve energy for the middle and final running segments. Using a running watch to monitor his pace during training can help him develop a better sense of his optimal race pace.
• Transition Time: Reducing transition times can significantly improve overall time. Practicing transitions during training can help Ryan become more efficient and swift during the race.
• Strength Training: As Ryan has a strength-focused profile, he should continue to build on this strength while also working on his running. Balancing his training between strength and endurance exercises can help him become a more versatile athlete.