Houlihan Ryan Hyrox Result

Overall Performance:

Ryan Houlihan showcased a commendable performance in the 2024 Washington - North American Championships, landing him in the top 36% overall and top 40% in his age group. Notably, Ryan started the race with a strong pace, evident from his first running segment being significantly faster than average. However, as the race progressed, his running times gradually slowed compared to the average, suggesting a potential issue with pacing or endurance. His total running time was slightly slower than average, indicating a more strength-oriented profile, yet with room for improvement in both running endurance and speed.

On the strength side, Ryan excelled in the Ski Erg, Sled Push, Sled Pull, and Burpees Broad Jump segments, demonstrating solid performance in explosive and high-intensity tasks. However, his performance in the Roxzone suggests room for improvement in overall fitness and transition efficiency between exercises.

Segments to Improve:

• Running (Total Time): To improve endurance and speed, interval training is highly recommended. Specifically, VO2 max workouts such as 400m repeats at a fast pace with equal recovery time can help enhance aerobic capacity. Adding long, slow runs to increase overall mileage will also build endurance. Incorporating hill sprints into the weekly routine can improve strength and speed for running segments.
• Sandbag Lunges: To improve performance in this segment, focus on lower body strength and stability exercises. Bulgarian split squats, weighted step-ups, and lunges with rotation (to mimic the movement and weight shift of sandbag lunges) can be beneficial. Core strengthening exercises, including planks and Russian twists, will also support better balance and power during this segment.
• Wall Balls: For Wall Balls, improving squat depth and explosive power is key. Squat therapy to ensure proper form and depth, coupled with medicine ball throws and thrusters, will build the necessary strength and cardio endurance. Practicing Wall Balls at a slightly higher target than competition standards can also make the event target height feel more manageable.
• Rowing: Technique refinement is crucial for rowing efficiency. Work with a rowing coach to ensure proper form, focusing on power application and stroke rate. Incorporate interval training on the rower, such as 500m repeats with rest equal to work time, to improve both aerobic and anaerobic capacity.
• Farmer's Carry: Grip strength and core stability are essential for the Farmer's Carry. Exercises such as dead hangs, farmer's walks with increasing weight, and core stabilization exercises (e.g., dead bugs, suitcase carries) will enhance performance in this segment.

Race Strategies:

• Pacing: Given Ryan's tendency to start strong and slow down, focusing on a more conservative start may conserve energy for a stronger finish. Utilizing a pacing strategy that splits the race into thirds (starting conservatively, maintaining in the middle, and pushing towards the end) can help manage energy levels more effectively.
• Transitions (Roxzone): To minimize time in the Roxzone, practice quick transitions between exercises during training sessions. Simulate race conditions by setting up a circuit that mimics the race's structure, focusing on reducing rest time between exercises. Developing a routine for each transition can also save valuable seconds.
• Endurance Training: Given the slower total running time, incorporating more endurance-based running workouts into the training regimen is essential. Focus on gradually increasing the weekly mileage and incorporating one long run per week to improve overall running endurance.
• Strength Training: While maintaining a focus on running, it's crucial not to neglect strength training, especially for segments identified as weaknesses. Tailored strength workouts addressing specific needs in the Sandbag Lunges, Wall Balls, and Farmer's Carry should be incorporated twice a week.

By addressing these identified areas of improvement with targeted training and strategic race planning, Ryan can significantly enhance his performance in future HYROX events.