Ryan Jordan Hyrox Result

Overall Performance:

Jordan, you crushed it out there in London! Finishing 334th overall, which puts you in the top 7% of 4462 athletes, is no small feat. Not to mention, your total running time of 37:02 is a solid 4:57 faster than average, showcasing your runner profile. You clearly have the legs to carry you through the course! However, a few segments could use some love to balance that speed with strength.

Your pacing started off a bit slower than average in Running 1, which might have set the tone for the exercises that followed. But hey, you more than made up for it in Running 2 with a blistering lap time of 4:00! It’s clear that when you hit your stride, you can fly. The goal now is to refine those strength segments so you can maintain that speed while powering through the challenges. Let’s turn those weaknesses into strengths!

Segments to Improve:

• Wall Balls: You spent 7:31 here, which is 1:14 slower than average. To boost this, focus on your squat depth and explosiveness. Try practicing your wall balls with a lighter medicine ball to perfect your form before transitioning to heavier weights. Aim for sets of 10-15 reps with a 60-90 second rest in between. Also, consider adding some plyometric squats into your routine to build explosiveness!
• Sled Pull: At 5:42, you were 55 seconds slower than average. This is a key segment where strength training will pay off. Incorporate resistance band pulls and sled drags into your weekly routine. Start with lighter weights and focus on maintaining a strong form. Try doing sets of 20 meters with 60 seconds rest in between. This will help build your pulling strength and endurance.
• Farmers Carry: You clocked in at 3:13, which is 1:04 slower than average. To improve here, practice carrying heavy weights (kettlebells or dumbbells) for longer distances. Start with 30 seconds and gradually increase the weight and duration. Focus on keeping your core tight and shoulders back to prevent any tipping over—because we want you to carry those weights, not drop them like a hot potato! 🥔
• Burpees Broad Jump: Your time of 5:11 was 6 seconds slower than average. To boost this segment, try incorporating more explosive movements into your workouts. Practice burpees with a jump at the end, focusing on both speed and height. Set a timer for 3 minutes and see how many you can crank out—just try not to jump over your neighbor's fence while you're at it!
• Rowing: You finished this segment in 5:14, which is 28 seconds slower than average. Rowing is all about technique and pacing. Spend time working on your stroke—aim for a 2:1 ratio of drive to recovery. You can also incorporate interval rowing sessions where you row hard for 500m followed by a slower 1-minute row. These will help develop your endurance and power on the machine.
• Roxzone: At 8:27, this was 1:54 slower than average. To improve here, work on your transitions. Practice moving quickly between different exercises without losing focus on your form. A good drill is to set up a mini circuit and time your transitions. Aim to cut down on any rest time—after all, you’re not here to take a coffee break! ☕️

Race Strategies:

• Start with a steady pace: You might want to ease into the race a bit more during the first running segment. This will help you conserve energy for the strength segments where you need it most.
• Hydration is key: Make sure to hydrate well before the race and consider carrying a small water bottle for quick sips during the race if allowed. Staying hydrated will help maintain your energy levels.
• Focus on your transitions: Use your roxzone wisely. Practice moving quickly from one exercise to the next while maintaining your composure. Remember, every second counts!
• Visualize success: During your warm-up, take a moment to visualize your race from start to finish. Picture yourself overcoming those tough segments and crossing the finish line strong! 🏆

Conclusion:

Jordan, you’ve got a strong foundation to build on, and your running prowess is already shining through. With a few targeted improvements in those strength segments, you can elevate your performance to the next level. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, keep improving, and don’t forget to have some fun along the way! After all, if you’re not enjoying the journey, it’s just a sweaty treadmill run! 💪

The Rox-Coach is here to help you every step of the way. Let’s get after that next race together!