Kemp Matthew Hyrox Result

Overall Performance

Matthew Kemp had a strong performance in the Hyrox race at the 2019 New York event. He finished with an overall rank of 73, placing in the top 27% of 263 athletes. In his age group (30-34), he ranked 17th, placing in the top 28% of 59 athletes. His overall time was 01:27:38, and his total running time was 00:41:57, which was 3 seconds faster than the average.

Matthew's best running lap was 00:04:05, indicating his proficiency in running. However, there were some segments where he lost time compared to the average, including the Sled Pull, Farmers Carry, Sandbag Lunges, Sled Push, and Running 5. These segments will be the focus of improvement in the following sections.

Segments to Improve

1. Sled Pull: Matthew lost 01:09 compared to the average time in this segment. To improve, he should focus on building strength in his upper body and core. Exercises such as deadlifts, pull-ups, and planks can help increase his pulling power. Additionally, practicing efficient technique and finding a rhythm during sled pulls will contribute to faster times.

2. Farmers Carry: Matthew was 58 seconds slower than the average in this segment. To enhance his performance, he should work on grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and forearm exercises can help strengthen his grip. Additionally, incorporating timed carries into his training routine will improve his endurance in this specific movement.

3. Sandbag Lunges: Matthew lost 20 seconds compared to the average in this segment. To improve, he should focus on developing leg strength and stability. Exercises such as squats, lunges, and step-ups can help strengthen his lower body. Practicing proper form and maintaining control during the lunges will also contribute to faster times.

4. Sled Push: Matthew was 15 seconds slower than the average in this segment. To enhance his performance, he should focus on building leg strength and explosiveness. Exercises such as squats, deadlifts, and sled pushes can help develop the necessary power. Additionally, practicing efficient technique and maintaining a consistent pace during the sled push will lead to faster times.

5. Running 5: Matthew lost 11 seconds compared to the average in this segment. To improve his running performance, he should focus on building endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his overall running ability. Additionally, practicing efficient running form and maintaining a consistent pace throughout the race will contribute to faster times.

Strategies

- Pacing: Matthew should focus on maintaining a consistent pace throughout the race to avoid burning out too early. This will ensure that he has enough energy to perform well in all segments.
- Transitions: To improve his overall race time, Matthew should work on minimizing the time spent in the roxzone. This can be achieved by improving his overall fitness and practicing quick and efficient transitions between segments.
- Strength vs. Running: Based on his total running time being slightly faster than average, Matthew has a more runner profile. To further enhance his performance, he should focus on incorporating strength training exercises to improve his overall strength and power.
- Hydration and Nutrition: Matthew should pay attention to his hydration and nutrition during the race to ensure optimal performance. Staying properly hydrated and fueling his body with the right nutrients before, during, and after the race will contribute to better overall performance.

By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Matthew can enhance his performance in future Hyrox races.