Balderson Ryan Hyrox Result

Overall Performance:

Ryan Balderson demonstrated a solid performance at the 2024 Chicago Navy Pier event. He ranked in the top 45% of athletes, showing exceptional running skills with a total running time faster than the average. His best running lap was impressive and indicative of his strength in this discipline. Looking at his performance, it seems Ryan has a stronger running profile, with a consistently faster pace throughout the first four running segments. This is a strength he should continue to leverage in future races.

However, it is also important to note that his performance in the Roxzone, Burpees Broad Jump, Sled Pull, Sandbag Lunges, and Sled Push segments fell below the 25th percentile. This suggests that while Ryan excels in running, there is a need for improvement in these strength-based exercises and his transition time between segments. Furthermore, a drop in his pace was observed during Running 8, indicating potential issues with maintaining a consistent speed throughout the race.

Segments to Improve:

• Roxzone: Ryan's Roxzone time was significantly slower than average, indicating that he may have taken longer breaks or transitions. To improve this, Ryan should focus on improving his overall fitness and transition efficiency. This could include incorporating circuit-style workouts into his training routine to mimic the transitions between different exercises during the race.
• Burpees Broad Jump: Ryan's performance in this segment was slower than average, which could be due to lack of explosive power or technique. Incorporating plyometric exercises such as box jumps, squat jumps, and power skipping can help improve his power and speed in this segment.
• Sled Pull and Sled Push: These segments require both strength and endurance. Ryan could benefit from incorporating more strength training into his routine, particularly exercises that target the legs and core such as squats, lunges, and deadlifts. He could also benefit from practising the sled push and pull with varying weights to build endurance.
• Sandbag Lunges: As with the sled push and pull, strength and endurance are key for sandbag lunges. In addition to strength training, Ryan should incorporate more lunges into his routine, both with and without weights. Practising lunges with a sandbag can also help improve his form and endurance for this specific exercise.

Race Strategies:

For future races, Ryan could consider the following strategies:

• Pacing: While Ryan tends to start strong in the running segments, maintaining a consistent pace throughout the race can help conserve energy for the strength-based exercises and final running segments. Ryan should consider practising steady-state runs where he maintains a consistent speed, as well as fartlek training where he alternates between different speeds.
• Transitions: Ryan could significantly improve his overall time by reducing his transition time between exercises. He should aim to keep his rest periods short and consistent, and practise transitioning smoothly between different exercises during his training.
• Strength Training: Given that Ryan's running ability is a strength, he should focus on improving his performance in the strength-based exercises. This includes incorporating more strength training into his routine and practising the specific exercises used in the race.