Rahardjo Ryan Hyrox Result

Overall Performance

Ryan Rahardjo's performance at the 2024 Singapore National Stadium HYROX event showcases a strong balance between strength and endurance, with notable proficiency in strength-focused exercises. His overall rank of 855 places him in the top 64% of athletes, a commendable achievement considering the competition's scale. Ryan's total running time was slower than average by 04:40, indicating that while his strength components were robust, improvement in running could enhance his overall performance. His initial pacing was too slow, particularly in the first running segment, which suggests a need for better race start strategies. Overall, Ryan demonstrates a hybrid athlete profile but could benefit from a heightened focus on running endurance and efficiency.

Segments to Improve

• Running Total (04:40 slower than average):

  To enhance running performance, Ryan could focus on building both speed and endurance. Implement interval training sessions that involve alternating between high-intensity sprints and moderate-paced recovery periods. Incorporate long-distance runs to build endurance and tempo runs to improve pace consistency.

  Suggested Exercises:

  • 400m to 800m interval sprints
  • Long runs (10km and above) at a steady pace
  • Tempo runs of 5km at a pace slightly above his 5k race pace

• Roxzone (02:39 slower than average):

  Improving transition efficiency is key. Practice quick transitions between different exercises to reduce rest time. Drills that simulate race conditions, such as transitioning from rowing to running, can help.

  Suggested Drills:

  • Transition drills: simulate the transition between two different exercises, aiming for minimal rest time.
  • Circuit training: include a variety of exercises with minimal rest to simulate Roxzone transitions.

• Burpees Broad Jump (02 slower than average):

  Focus on form and efficiency. Improve explosiveness through plyometric exercises and increase the strength of core and lower body muscles.

  Suggested Exercises:

  • Plyometric box jumps
  • Core strengthening exercises such as planks and Russian twists
  • Leg strength workouts like squats and lunges

Race Strategies

• Start Strategy: Ensure a more balanced start by pacing the first running segments closer to his average pace. Consider a slight increase in pace during the initial running to avoid falling behind early.
• Compromised Running: Practice running immediately after strength exercises to simulate race fatigue. This can help maintain running efficiency post-exercise.
• Energy Management: Optimize energy expenditure by maintaining a consistent pace rather than surging during running segments, which can lead to increased fatigue.