Hempenstall Ryan Hyrox Result

Overall Performance

Ryan Hempenstall demonstrated a commendable performance in the 2024 Dublin HYROX event, ranking in the top 42% of all athletes and top 49% in his age group. Despite his slower than average total running time of 00:46:35, Ryan showed resilience in maintaining a consistent pace throughout the race. His strengths lay mainly in his ski erg and sled push segments, where he was notably faster than the average competing athlete.

Ryan started his race on a high note, completing the first running segment a significant 01:50 faster than average. However, it appears that he may have started off too fast, as his pace slowed down in the subsequent running segments. His overall profile leans more towards strength-based exercises, as indicated by his faster than average times in the ski erg, sled push, and sled pull segments. Therefore, it would be beneficial for Ryan to focus more on improving his running endurance and pacing strategy.

Segments to Improve

• Running: Specific attention needs to be paid to Ryan's running segments, where his times were consistently slower than the average. Incorporation of interval training, where periods of high intensity running are alternated with periods of lower intensity recovery, could be beneficial in improving speed and endurance. Incorporating hill runs into the training regimen can also help improve strength and speed.
• Burpees Broad Jump: This segment was particularly challenging for Ryan with a time of 00:07:39, slower than average. To improve performance in this area, practice sessions focusing on burpees and broad jumps are essential. These should aim at improving strength, power, and coordination. Plyometric exercises, such as box jumps or jump squats, can also be incorporated into the training routine to help increase explosive power.
• Sandbag Lunges and Wall Balls: Ryan's times in these segments were slower than average, indicating a need for improvement in functional strength and endurance. Exercises such as lunges with weights, squats, and medicine ball workouts can help improve performance in these areas. A focus on correct form and technique during these exercises is crucial.

Race Strategies

One key strategy for Ryan to implement during future races is to manage his pace more efficiently. Starting too fast can lead to early fatigue, compromising performance in later segments. It would be beneficial to adopt a more conservative pacing strategy, saving energy for the more demanding segments of the race. Additionally, focusing on maintaining a steady rhythm during the running segments can help conserve energy and improve overall running time.

Another strategy would be to improve transition times between exercises. This can be achieved by practicing quick transitions during training sessions and focusing on maintaining momentum between segments. It may also be helpful to simulate race conditions during training to help prepare for the physical and mental demands of the race.