Peters Martyn Hyrox Result

Overall Performance:

Martyn, first off, congrats on getting through that 2024 London Hyrox! Finishing in the top 84% overall and 80% in your age group is no small feat. Your overall time of 01:42:11 shows a solid effort, especially with a total running time of 45:31, which is faster than average! You've got a runner's profile here, my friend—clearly, those legs were made for moving. However, I noticed some pacing issues in running segments. The first run was a bit too slow, and while the subsequent runs picked up the pace, there were still opportunities to maximize that speed throughout the race. Let's identify those areas where you can turn potential into performance!

Segments to Improve:

Now, let’s dig into the segments where you can turn up the heat. Here’s where the magic happens:

• Sled Push: 00:05:13 (01:42 slower than average)
• Sled Pull: 00:08:40 (02:39 slower than average)
• Burpees Broad Jump: 00:08:23 (01:37 slower than average)
• Sandbag Lunges: 00:07:03 (00:44 slower than average)

Each of these segments can be transformed from a weak link into a powerhouse. Here’s how:

• Sled Push: This is a tough one, but practice makes perfect! Focus on developing leg strength and explosive power. Incorporate heavy sled pushes in your training, aiming for short, intense bursts. Use resistance bands for banded squats to build strength, and don’t forget to work on your form—keep your core tight and drive through your heels.
• Sled Pull: Oof, this one took a hit! To improve your sled pull, try kettlebell swings and barbell rows to build your back and grip strength. Incorporate farmer's carries as well; they’ll help condition your grip and core, making you a pulling machine. Remember, it's not just about the arms; engage that core and drive from your legs!
• Burpees Broad Jump: Burpees can be a love-hate relationship, right? Practice burpee variations with an emphasis on speed and explosiveness. Set a timer for 30 seconds and see how many you can do, focusing on form rather than speed at first. Then, gradually increase your speed while maintaining that form. You got this!
• Sandbag Lunges: Ah, the lunges! These can be a real grip on your legs. Use lighter sandbags to practice your form, paying attention to keeping your front knee behind your toes. Start with split squats to build strength and stability before progressing to the full lunge with a sandbag. Incorporate pistol squats as well; they’re brutal but will pay off big time!

Race Strategies:

Alright, Martyn, let's talk strategy. Knowing when to push and when to reserve energy is key:

• Pacing: Start with a slightly faster first run. You’re clearly capable of maintaining a solid pace, so don’t let that first segment drag you down. Find your rhythm earlier and carry that through!
• Transitions: Your roxzone time was faster than average, which is great! But there’s always room for improvement. Practice quick transitions during your training—set up a mock course at the gym and practice moving from one exercise to the next with minimal downtime. Think of it as a dance—be quick but keep your form!
• Mindset: Embrace the pain. As Goggins says, “You are not going to die. You are going to feel the pain and that’s it.” Use that mantra to push through those tough segments, especially when you hit the sleds.

Conclusion:

Martyn, you’ve got the heart and the running chops to make serious improvements. Remember, every champion was once a contender that refused to give up. Keep pushing those limits! With the right training focus on those sleds and lunges, you’ll turn those weaknesses into strengths. Don’t forget to have some fun too—after all, nobody ever said suffering couldn't be enjoyable! 💪💥

Keep grinding, and let’s see you crush it next time! You’ve got this!

— The Rox-Coach