Jenkinson Mathew Hyrox Result

Overall Performance

Mathew Jenkinson performed well in the Hyrox race in Singapore, finishing with an overall time of 02:21:44. He achieved an overall rank of 569, placing him in the top 68% of 826 athletes. In his age group (35-39), he ranked 145, placing him in the top 78% of 184 athletes. Mathew's total running time was 01:15:58, which was 13:14 slower than the average for his finish time.

Mathew's best running lap was 00:06:43, indicating a strong running performance. However, his performance in some segments was slower than average, particularly in Running 1, Running 6, Running 7, and Sandbag Lunges.

Segments to Improve

1. Running 1: Mathew's time of 00:08:36 in Running 1 was 02:25 slower than average. To improve this segment, Mathew should focus on increasing his speed and endurance. Specific training strategies could include interval training, hill sprints, and tempo runs. Incorporating plyometric exercises such as box jumps and bounding drills can also help improve his explosive power and stride efficiency.

2. Running 6: Mathew's time of 00:11:15 in Running 6 was 03:10 slower than average. To improve this segment, Mathew should work on his endurance and pacing. Long distance runs at a steady pace will help build his aerobic capacity. Additionally, incorporating fartlek runs (alternating between periods of faster and slower running) can help improve his ability to maintain a consistent pace throughout the race.

3. Running 7: Mathew's time of 00:10:55 in Running 7 was 02:40 slower than average. Similar to Running 6, Mathew should focus on improving his endurance and pacing for this segment. Implementing interval training with longer intervals at race pace will help him build the necessary stamina. Additionally, incorporating strength training exercises such as lunges and squats can help improve his leg strength and running efficiency.

4. Sandbag Lunges: Mathew's time of 00:12:28 in the Sandbag Lunges segment was 02:28 slower than average. To improve in this segment, Mathew should focus on strengthening his lower body and core muscles. Exercises such as weighted lunges, Bulgarian split squats, and deadlifts can help improve his leg and glute strength. Additionally, incorporating stability exercises such as planks and single-leg balance exercises can help improve his overall stability and form during the lunges.

5. Best Lap: Although Mathew had a strong best lap time of 00:06:43, he should aim to maintain this pace consistently throughout the race. Implementing speed workouts such as interval training and tempo runs will help improve his ability to sustain a fast pace for longer periods of time.

Strategies

- Mathew should focus on pacing himself properly throughout the race, especially in the longer running segments like Running 6 and Running 7. Starting off too fast can lead to fatigue and slower times in later segments.
- Incorporating regular speed workouts and interval training sessions into his training routine will help improve Mathew's overall speed and endurance.
- Mathew should also pay attention to his transitions in the roxzone. Improving his overall fitness and transition time will help him minimize time lost between segments.
- It is important for Mathew to maintain proper form and technique during all exercises and drills. Incorporating strength training exercises that mimic the movements in the race will help improve his performance and reduce the risk of injury.
- Mathew should also consider incorporating cross-training activities such as swimming or cycling to improve his cardiovascular fitness and reduce the risk of overuse injuries.

By implementing these training strategies and race strategies, Mathew can work towards improving his performance in future Hyrox races.