Saiz Ryan Hyrox Result

Overall Performance:

Ryan, first off, let’s give a big shoutout for finishing in the top 21% of nearly 3,000 athletes! That’s no small feat! Your overall time of 01:39:47 puts you in a solid position, especially in a competitive field like this. Your running profile is definitely leaning towards the stronger side, but we've got some work to do to tighten things up. With a total running time of 00:53:46, which is 04:57 slower than the average, there’s clearly room for improvement in your running efficiency.

Now, let’s talk pacing. Your first running segment was a bit on the slower side, while Running 2 saw a nice pickup. However, the subsequent running segments after strength exercises really fell off the pace. It seems like the sleds and lunges may have left your legs feeling like jelly, which is common. Finding the balance between strength and running adaptation will be key as we move forward. Think hybrid athlete, not just strength or speed. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Let’s turn that consistency into improvement!

Segments to Improve:

• Running 3: This segment was 03:36 slower than average, which is a big red flag. Post-sled push and pull, your legs were clearly not cooperating. To address this, incorporate more endurance running into your training, especially at a conversational pace, to build your aerobic base. Try long runs on the weekends at a steady pace.
• Sandbag Lunges: At 06:16, you were 00:51 slower than average. Focus on maintaining a strong core and proper mechanics during the lunge. Use lighter weights to practice form before going heavy. Set up a drill where you perform 10 lunges, then sprint 100m, and repeat. This will help your legs adapt to running after strength work.
• Sled Push: A time of 03:34, which is 00:40 slower than the average, indicates that your power output may need a boost. Incorporate more sled work into your routine. Try doing intervals where you push the sled for a set distance, rest, and repeat. Also, don’t underestimate the importance of leg strength—squats and deadlifts will be your friends here.
• Sled Pull: You were 00:31 slower than average. Focus on grip strength and upper body engagement. Incorporate resistance bands to mimic sled pulls and add in more upper body pulling exercises like rows and pull-ups. Remember, “Strength isn’t just about how much you can lift; it’s about how much you can endure.”

Race Strategies:

• Pacing: Start off strong but controlled. You don’t want to burn out early. Use the first running segment to find your rhythm without pushing too hard.
• Transition Efficiency: Your Roxzone time of 00:07:27 shows you can be quicker during transitions. Practice your transitions in training—get in and out of exercises quickly to minimize downtime.
• Breathing Techniques: During strength segments, focus on your breathing. Inhale during the easier parts and exhale during the exertion. This will keep your heart rate lower, allowing for better performance in the subsequent runs.
• Mindset: Visualize your race before you step on the course. “What you see is what you get.” Keep a positive mindset, and remember that every rep, every step counts towards your goal.

Conclusion:

Ryan, you’ve got the foundation to really elevate your game! It’s all about fine-tuning those weaknesses into strengths. Remember, “You don’t have to be great to start, but you have to start to be great.” Keep pushing through—every workout is a step closer to your goals. And hey, if you feel like collapsing after a tough sled push, just remember that’s your body’s way of saying, “Great job! Now can we get a snack?” 💪💥

Stay focused, train smart, and let’s crush the next race together! You got this—let's turn that 21% into 10% next time! Until then, this is the Rox-Coach cheering you on!