Dougan Ryan Hyrox Result

Overall Performance

Ryan Dougan, competing in the 45-49 age group, showcased an exceptional performance in the 2024 HYROX Birmingham event. His overall rank was 1198, placing him in the top 29% of all athletes, with a commendable 72nd rank in his age group, putting him in the top 18%.

Ryan's total running time was 00:33:17, which was 08:31 faster than the average, indicating a strong running profile. He displayed remarkable speed in the running segments, consistently outpacing the average times. This suggests a well-paced start and a maintained speed throughout the event.

The splits analysis however, did reveal areas of improvement in the strength-based exercises. His slower than average times in the Ski Erg, Sled Pull, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls segments, along with a slower Roxzone time, suggest a need for focused strength training and transition practice.

Segments to Improve

• Burpees Broad Jump: Ryan's performance was considerably slower in this segment. To improve, he could incorporate more plyometric training in his routine, focusing on broad jumps and burpees separately before combining them. This would help build explosive strength and agility, key for this exercise.
• Wall Balls: Again, Ryan's time was slower than average. To improve on this, he could focus on squats and kettlebell exercises to boost leg strength, along with medicine ball throw drills for better coordination and power.
• Roxzone: Ryan's transition time was slower than average. To improve on this, he should focus on overall fitness and transition time. Circuit training could be beneficial to improve stamina and reduce rest time. Practicing transitions between exercises could also help.
• Sled Pull and Farmers Carry: These segments require significant strength. Incorporating more strength training, specifically targeting the back, shoulders, and grip could help Ryan improve his times. Deadlifts, farmer's walk and sled drag/pull drills could be beneficial.
• Sandbag Lunges: Ryan's time was slower than the average in this segment. Incorporating lunges with weights in his training routine could help improve his strength and balance, crucial for this exercise.

Race Strategies

Ryan should continue to leverage his strong running abilities, maintaining his pacing strategy. However, he should consider conserving a bit more energy for the strength-based exercises. This could be achieved by slightly reducing the pace during the running segments that precede these exercises.

Given his slower Roxzone times, Ryan should also focus on quick and efficient transitions between exercises. This includes not just the physical transition, but also mentally preparing for the next exercise while completing the previous one.

Lastly, a more structured warm-up routine focusing on both cardiovascular and strength elements could help better prepare Ryan for the race and potentially prevent any early fatigue, particularly in the strength-based segments.