Kretzmer Matthew Hyrox Result

Overall Performance

Matthew Kretzmer's overall performance in the 2023 Hyrox race in Malaga was commendable. He achieved an overall rank of 380 out of 560 athletes, placing him in the top 67% of all participants. In his age group (25-29), he secured a rank of 68 out of 100 athletes, placing him in the top 68%. His total race time was 01:48:53, with a total running time of 00:52:55, which was 02:35 slower than the average running time.

Based on the splits analysis, Matthew's best running lap was 00:05:13, only 00:05 slower than the average. He performed well in the Ski Erg segment, with a time of 00:04:46, which was only 00:02 slower than the average. He excelled in the Running 2 segment, finishing 00:19 faster than the average with a time of 00:05:35. Matthew also performed exceptionally well in the Sled Pull segment, completing it 01:47 faster than the average with a time of 00:05:08.

However, Matthew faced challenges in several segments, including Running 3, Burpees Broad Jump, Running 4, Wall Balls, and particularly in the Roxzone. These are the areas where he lost the most time.

Segments to Improve

1. Burpees Broad Jump: Matthew's time in this segment was 00:09:59, which was 03:00 slower than the average. To improve his performance in this segment, Matthew should focus on improving his agility and explosive power. Suggested exercises include plyometric exercises, such as box jumps and squat jumps, to enhance his jumping ability. Additionally, incorporating burpee variations into his training routine will help improve his efficiency and speed in completing this exercise.

2. Running Total: Matthew's total running time of 00:52:55 was 02:35 slower than the average. To enhance his overall running performance, Matthew should focus on improving his endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) and tempo runs, will help improve his running speed and endurance. Additionally, including strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, will enhance his running performance.

3. Running 3: Matthew's time in this segment was 00:08:26, which was 01:44 slower than the average. To improve his performance in this segment, Matthew should focus on enhancing his endurance and pacing. Long-distance runs at a moderate pace will help improve his endurance and ability to maintain a steady pace. Incorporating interval training, such as hill sprints and fartlek runs, will also help improve his speed and endurance.

4. Roxzone: Matthew's time in the Roxzone was 00:10:28, which was 00:50 slower than the average. To improve his performance in this segment, Matthew should focus on improving his overall fitness and transition time. Incorporating circuit training into his routine, with exercises that target different muscle groups and simulate the movements required in the race, will help improve his overall fitness and efficiency in transitioning between exercises.

5. Running 4: Matthew's time in this segment was 00:06:53, which was 00:16 slower than the average. To improve his performance in this segment, Matthew should focus on improving his speed and endurance. Incorporating speed workouts, such as interval training and tempo runs, will help improve his running speed. Additionally, including strength training exercises that target the muscles used in running, such as plyometric exercises and hill sprints, will enhance his running performance.

6. Wall Balls: Matthew's time in this segment was 00:08:58, which was 00:13 slower than the average. To improve his performance in this segment, Matthew should focus on improving his strength and endurance. Incorporating exercises that target the muscles used in wall balls, such as squats and shoulder presses, will enhance his performance. Additionally, practicing proper form and technique, including a fluid and efficient squat-to-throw motion, will improve his efficiency in completing the wall balls.

Strategies

To improve his overall race performance, Matthew should consider the following strategies:
1. Pacing: Matthew should focus on maintaining a consistent and sustainable pace throughout the race. This will help him avoid burnout and ensure that he has enough energy to perform well in all segments.

2. Transitions: Matthew should work on minimizing his transition time between exercises. Practicing efficient and quick transitions during training sessions will help him save valuable time during the race.

3. Strength and Endurance Training: Matthew should incorporate a well-rounded training program that includes both strength and endurance training. This will help him improve his overall fitness and performance in all segments of the race.

4. Mental Preparation: Matthew should work on developing mental toughness and resilience to overcome challenges during the race. Visualizing success, practicing positive self-talk, and setting achievable goals will help him stay focused and motivated throughout the race.

By implementing these strategies and incorporating the suggested training techniques and exercises, Matthew can improve his performance in the identified areas and enhance his overall race performance.