Braes Ryan Hyrox Result

Overall Performance:

Ryan Braes showcased a promising performance in the 2024 Glasgow Hyrox, finishing in the top 41% overall and top 47% within his age group. His results reveal a balanced athlete with a slight inclination towards strength-based events, as evidenced by his exceptional performance in the Sled Push, Farmers Carry, and Rowing segments. However, his total running time being 22 seconds slower than average suggests room for improvement in his endurance and pace management. Additionally, Ryan's Roxzone time indicates excellent transition efficiency, but his pacing strategy might need adjustment, as his performance in the initial running segments suggests he started too fast, leading to decreased performance in high-demand segments like the Sled Pull and Burpees Broad Jump.

Segments to Improve:

• Sled Pull: Ryan's performance in the Sled Pull was significantly below average, which could be improved with specific strength training focused on the posterior chain muscles. Exercises like deadlifts, kettlebell swings, and weighted pull-throughs will build the necessary strength. Incorporating sled drag drills that mimic the race conditions can also be beneficial.
• Burpees Broad Jump: This segment was a major challenge for Ryan, indicating a need for explosive power and stamina. Plyometric exercises such as box jumps, broad jumps, and burpee variations will improve explosive strength and cardiovascular endurance. Additionally, practicing burpees with a focus on form and efficiency can reduce fatigue and improve speed.
• Wall Balls: Although only slightly below average, improving in Wall Balls can contribute to better overall performance. Focusing on squat strength and shoulder endurance through exercises like thrusters, overhead presses, and wall ball drills will help. Technique refinement, ensuring full squat depth and efficient ball catching, can also enhance performance.

Race Strategies:

• Pacing: Ryan should aim for a more conservative start to preserve energy for demanding segments later in the race. Interval training that mimics the race's structure, alternating between running and strength exercises, can help improve pacing and energy management.
• Transitions: Despite his impressive Roxzone performance, focusing on quick and efficient transitions between exercises can shave off valuable seconds. Practicing transitions during training sessions, with a focus on quick equipment setup and movement efficiency, will contribute to better race time.
• Endurance Training: To address the slower total running time, incorporating longer distance runs with tempo runs and interval training will improve Ryan's endurance and running efficiency. This should be balanced with strength training to maintain his performance in strength-focused segments.
• Recovery Focus: Given the potential for fatigue impacting performance in critical segments, incorporating active recovery and mobility work into Ryan's routine will enhance his ability to maintain performance throughout the race. Techniques like foam rolling, yoga, and targeted stretching can aid in faster recovery between segments.

By addressing these specific areas and implementing strategic training adjustments, Ryan Braes has the potential to significantly improve his performance in future Hyrox races. Balancing strength and endurance training, refining technique in key segments, and optimizing race day strategy will be crucial to moving up the ranks and achieving his athletic goals.