Call Ryan Hyrox Result

Overall Performance

Ryan Call had a respectable performance in the 2023 Dallas HYROX race, finishing in the top 47% of the 703 athletes overall. In his age group (30-34), he ranked in the top 50% of the 160 athletes. His overall time was 01:52:46, with a total running time of 00:54:06, which was 01:57 slower than the average.

Ryan's best running lap was impressive, completing it in 00:05:12, which was 00:02 faster than the average. This suggests that he has good speed and endurance in short bursts of running. However, there were areas where he lost time compared to the average, particularly in the segments involving strength exercises such as the sled push, sled pull, burpees broad jump, running 8, sandbag lunges, and farmers carry. It is important to note that Ryan performed better than the average in the Ski Erg and Rowing segments, indicating his strength and endurance in these areas.

Segments to Improve

1. Sled Push: Ryan took 01:05 longer than the average time to complete this segment. To improve his performance, he can focus on building strength in his legs and core through exercises such as squats, lunges, and planks. Additionally, practicing proper pushing technique and speed during training will help him become more efficient in this exercise.

2. Sled Pull: Ryan was 00:48 slower than the average in this segment. To improve his time, he can work on strengthening his upper body, particularly his back and shoulders. Exercises such as rows, pull-ups, and lat pulldowns will help him develop the necessary strength. It is also important for Ryan to practice proper technique and maintain a steady pace during the sled pull.

3. Burpees Broad Jump: Ryan took 00:41 longer than the average to complete this segment. To improve his performance, he can focus on increasing his explosive power and agility through exercises such as box jumps, squat jumps, and lateral jumps. Incorporating these exercises into his training routine will help him perform the burpees broad jump more efficiently.

4. Running 8: Ryan was 00:32 slower than the average in this running segment. To improve his running performance, Ryan should focus on increasing his overall endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build the necessary cardiovascular fitness and improve his running speed.

5. Sandbag Lunges: Ryan took 00:18 longer than the average to complete this segment. To improve his performance, he can work on strengthening his legs and core through exercises such as lunges, squats, and planks. Additionally, practicing proper form and maintaining a steady pace during the sandbag lunges will help him become more efficient in this exercise.

6. Farmers Carry: Ryan was 00:13 slower than the average in this segment. To improve his time, he can focus on building grip strength and overall strength in his upper body. Exercises such as deadlifts, farmer's walks, and kettlebell swings will help him develop the necessary strength. It is also important for Ryan to practice maintaining a steady pace during the farmers carry.

Strategies

1. Pacing: Based on the splits analysis, Ryan had a good pacing overall, with his best running lap being faster than the average. However, he may benefit from focusing on maintaining a consistent pace throughout the race. By starting at a sustainable pace and gradually increasing it as the race progresses, Ryan can optimize his energy levels and performance.

2. Transition Time: The roxzone time was 01:42 faster than the average, suggesting that Ryan was efficient in transitioning between exercises. To maintain this advantage, he should continue to focus on improving his overall fitness and reducing his transition time during training. Incorporating circuit training and practicing quick transitions between exercises will help him become more efficient in this aspect.

3. Strength Training: Given Ryan's performance in the strength-related segments, it is evident that he has a good base of strength. However, to further enhance his performance, he should continue to prioritize strength training in his routine. Incorporating exercises that target specific muscle groups involved in the race, such as squats, lunges, deadlifts, and upper body exercises, will help him improve his overall strength and performance.

4. Running Training: While Ryan performed well in the overall running time, it would be beneficial for him to focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build the necessary cardiovascular fitness and improve his running performance.

Overall, Ryan Call had a solid performance in the 2023 Dallas HYROX race. By focusing on improving his performance in the identified areas of weakness, implementing the suggested training strategies and techniques, and incorporating the recommended exercises, drills, and training routines, Ryan can enhance his overall performance and achieve better results in future races.