Dean Ryan Hyrox Result

Overall Performance:

Ryan, first off, let me just say—congrats on finishing the 2024 Dallas HYROX event! Clocking in at 2:00:08 puts you in the top 29% of all competitors, and that’s no small feat when you’re up against 2,857 athletes! You’ve shown some serious grit out there, especially in your age group, where you landed in the top 83%. 🏆

Now, looking at your splits, it seems like you had a bit of a pacing issue. Your total running time of 1:03:31 was considerably slower than the average, suggesting you might've spent a little too much time reminiscing about your last run, rather than focusing on the race at hand. While your first running segment was relatively quick, you started strong but then slowed down in the middle segments. This pattern indicates you're more of a strength athlete who needs to work on endurance. Time to switch up the training to make sure you can keep that pace going throughout the race!

Segments to Improve:

• Sled Push: At 4:40, you were 38 seconds slower than average. Here’s the plan: incorporate more leg-strengthening exercises into your routine. Try heavy sled pushes (go heavy, not just for show!) and add some high-rep box squats to your training. Also, practice transitioning quickly after the sled; your legs will thank you later.
• Sled Pull: Coming in at 8:21, this one cost you 1:11. Focus on your pulling technique; make sure you’re using your legs, not just your back. Incorporate resistance band pulls and seated rows to build up your back and legs. Also, practice your grip strength—nothing worse than losing your grip mid-pull!
• Sandbag Lunges: Your time of 9:02 was 1:09 off the average. Let’s get those lunges down! Work on weighted lunges in your regular routine, and don’t forget to mix in some lateral lunges to improve your overall leg strength. Also, ensure you’re keeping your core tight; a strong core helps with stability during the lunge.
• Roxzone: 12:41 is a bit on the slower side. Focus on minimizing transition times. Create a routine for your transitions in training. Time yourself, and aim to beat your previous best. Practice makes perfect, and I promise you’ll feel like a ninja next race! 💥
• Ski Erg: At 5:36, you were 41 seconds behind average. To improve, try interval training on the Ski Erg—alternate between high-intensity pulls and recovery periods. Mix in some rowing as well, as it helps with your pulling power and endurance.
• Rowing: 6:05 was 34 seconds slower than average. Practice those power strokes! Incorporate more high-intensity interval training (HIIT) on the rower, focusing on short bursts of speed followed by active recovery. You might find yourself rowing like you’re escaping a shark! 🦈

Race Strategies:

During the race, pacing is key. Start strong but not too fast—find that sweet spot where you can maintain a good speed without burning out. Set small goals at each segment to keep your focus sharp. For instance, aim to beat your previous best for each exercise rather than getting overwhelmed by the total race time.

Also, practice visualization techniques leading up to the race. Picture yourself crushing each segment and seamlessly transitioning from one exercise to the next. It’s like a mental warm-up that can make a world of difference come race day. And remember: every second counts, so hustle between the exercises like you’re running late to a BBQ! 😄

Conclusion:

Ryan, you’ve got a solid foundation, and with these tweaks, you’ll be crushing your next HYROX race in no time! Remember, "Success is not final; failure is not fatal: It is the courage to continue that counts." Keep pushing, stay motivated, and don’t forget to have fun while you’re at it. You’re on the right track, and I’m here to help you every step of the way! 💪

Now, let’s get to work and turn those weaknesses into strengths. Trust the process, and let’s make your next race a personal best! Keep grinding, and I’ll see you in the Rox-zone!

- The Rox-Coach