Ryan Mccondochie Hyrox Result

Overall Performance:

Ryan, first off, kudos on conquering the 2025 Toulouse Hyrox! Finishing in the top 73% among 1,783 athletes is no small feat—it's a testament to your hard work and determination. You clocked in an overall time of 01:33:48, which is respectable and shows you have some serious potential.

Let’s talk about your running profile. Your total running time of 00:44:52 is 01:18 faster than average, which means you’ve got the legs to run! However, your pacing was a bit off during the first segment, coming in at 00:06:29, which was 01:33 slower than average. This suggests you might have started too conservatively or maybe just had a slow start. We need to sharpen your pacing strategy to optimize your energy throughout the race. You have a hybrid athlete profile, but with some tweaks, we can enhance your strength capabilities to match your running prowess.

Segments to Improve:

Now, let’s dive into the segments where you can really elevate your game:

• Sandbag Lunges (00:08:09): This segment was a significant time drain for you, coming in 02:27 slower than average. Focus on building core strength and stability. Try incorporating single-leg exercises like Bulgarian split squats and weighted lunges into your routine. Aim for 3 sets of 10-12 reps per leg, and maintain proper form—keep that back straight and core engaged. Also, practice transitioning quickly into lunges after running, as this mimics race conditions.
• Burpees Broad Jump (00:06:31): You were 00:25 slower than the average here. To boost your performance, focus on explosive power. Incorporate plyometric drills like box jumps and broad jumps into your training. Try doing 3 sets of 8-10 reps. Make sure to land softly to prevent injuries! Working on your burpee form can also help; ensure that you’re jumping back with purpose and exploding forward. If you’re not feeling like a ninja, don’t worry—practice makes perfect!
• Roxzone (00:10:23): Spending 02:25 longer than average in the roxzone indicates room for improvement in your transition times. To improve this, incorporate transition drills in your training. Set up a mini-course where you switch between different exercises quickly without rest. This will condition your body to move efficiently from one exercise to the next. Focus on quick changes and aim to keep your heart rate up during transitions.

Race Strategies:

Moving forward, let's talk about race strategies that can help you maximize your performance:

• Pacing: Don’t let the adrenaline kick in too soon. Aim to start your first run at a pace that feels comfortable. Monitor your heart rate and find a sustainable rhythm. Ideally, you want to finish strong, not just survive the first segment.
• Transitions: Practice quick transitions in your training. Visualize your movements and streamline them. The less time you spend in the roxzone, the better! Treat the transitions like a race unto themselves.
• Hydration & Nutrition: Ensure you’re well-hydrated and fueled before the race. Consider a light snack with carbs and protein before competing, and sip on electrolytes to keep your energy levels steady.

Conclusion:

Ryan, remember this: “Most people give up right before the big break comes—don’t let that person be you.” You’ve shown that you can run well, but with a little focus on strength and transitions, you can become a formidable competitor in Hyrox. Embrace the grind, and remember every rep counts. Let’s turn those weaknesses into strengths, and soon you’ll be laughing at how far you’ve come. 💪💥

Keep pushing your limits, and don’t forget to have fun while doing it. After all, if you’re not enjoying the process, you’re doing it wrong! See you in the roxzone.

— The Rox-Coach