Green Ryan Performance Analysis

Overall Performance

Overall, Ryan Green's performance in the 2024 Dublin Hyrox event was commendable. He ranked in the top half of all athletes, and narrowly missed the upper half of his age group. Notably, his Total running time was faster than average, which indicates that he has a runner's profile. His best running lap was impressive at 00:04:52. However, his pacing seemed to have some issues, with a very fast start in Running 1, but slower performance in the later running segments. This suggests the need for better pacing strategy in future races.

Segments to Improve

• Wall Balls: Ryan's performance in this segment was notably slower than average. This indicates a potential lack of upper body and core strength. Incorporating exercises like thrusters, medicine ball cleans, and kettlebell swings can help improve this. Additionally, working on the form and technique for wall balls, such as maintaining a full squat and using the hips to drive the ball, can also enhance performance.
• Burpees Broad Jump: Ryan's time in this segment was slower than average. This may be due to a lack of explosive strength and endurance. Adding plyometric exercises like box jumps, broad jumps, and burpees in the training routine can be beneficial. Also, practicing the transition from burpee to the jump can help reduce time.
• Sled Pull: Ryan's slower time in the sled pull might indicate a need for improved lower body strength and endurance. Incorporating exercises like deadlifts, squats, and lunges can help build strength. Also, practicing the sled pull technique, such as maintaining a steady pace and using the legs and hips for power, can help improve performance.
• Running: While Ryan's overall running time was faster than average, he consistently lost time in the later running segments. This suggests a need for improved endurance training. Interval running, long slow runs, and hill workouts can be beneficial. Additionally, practicing a steady pacing strategy can also help prevent early fatigue.

Race Strategies

Moving forward, there are several strategies Ryan could implement in his races for a better performance:

• Improved Pacing: As observed from his splits, Ryan tends to start very fast but slows down in the later segments. Implementing a more conservative pacing strategy at the beginning of the race could help conserve energy for later segments.
• Transition Speed: Ryan's Roxzone time was faster than average, indicating good transition times between exercises. However, maintaining or further improving this speed can help shave off valuable seconds in a race.
• Strength Training: Given that several of Ryan's slower segments were strength-based exercises, incorporating more strength training into his routine can help improve his overall race time.
• Endurance Training: Despite having a runner's profile, Ryan's slower times in later running segments indicate a potential lack of endurance. Building up his long-distance running ability can be beneficial for these later segments.