Robinson Matt Hyrox Result

Overall Performance:

Hey Matt! First off, let’s give you a massive shoutout for finishing in the top 12% of a whopping 4462 competitors at the 2024 London Hyrox! That's no small feat! Your overall time of 01:36:29 is impressive, and it shows you’ve got some serious grit. Looking at your performance, it’s clear you have a runner’s profile, as your total running time of 00:44:47 is 02:39 faster than the average. This gives you a competitive edge when it comes to the running segments, but it does mean we need to focus on building up your strength to balance things out. Your pacing at the start seemed a bit conservative, with your first running lap coming in at 00:07:08, which was 02:10 slower than average. This could suggest you were holding back initially—a classic case of “I don’t want to burn out too early.” However, you really picked up the pace later, especially in running segments 2 and 3, where you crushed it! The key takeaway here is that your endurance is solid, but we need to turn that strength dial up a notch. Let’s keep pushing those limits! 💪

Segments to Improve:

Now, let’s dive into the segments that need a bit of TLC:

• Wall Balls (00:10:45): Wow, this was a tough one for you—over 3 minutes slower than the average! Here’s the plan: focus on your squat depth and rhythm. Try incorporating Tabata sets of wall balls into your routine to build endurance and technique. Work on your breathing; inhale on the way down and exhale as you push the ball up. Aim for 10 sets of 10 reps with 20 seconds of work and 10 seconds of rest.
• Burpees Broad Jump (00:07:12): This segment was another bottleneck. To improve, practice burpees with broad jump variations. Set a timer for 10 minutes and alternate between 5 burpees and 3 broad jumps. Focus on explosive jumps and maintaining a steady rhythm. You’ll want to feel like a kangaroo by race day! 🦘
• Roxzone (00:08:19): Your transition time is slower than average, indicating you might be resting a bit too long or taking your sweet time switching between exercises. Try to incorporate fast transitions drills into your training. Set up a mini circuit with 5 exercises that you cycle through. Time yourself and aim to reduce your transition time each session.
• Sled Push (00:03:36): The sled push should be your friend, but it seems like it was more of a frenemy! Focus on your technique; lower your hips and drive through your heels. Add in strength training with heavy squats and sled pushes during your leg days. Aim for 4 sets of 20 meters at a challenging weight. Your legs will thank you later!
• Ski Erg (00:04:55): We can shave off those seconds with some targeted work. Incorporate high-intensity interval training (HIIT) on the Ski Erg, aiming for 30 seconds of max effort followed by 30 seconds of rest. Do this for 10 rounds to build power and endurance.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Start strong but controlled. Don’t let the excitement of the race lead you to sprint too fast at the start. Keep an eye on your watch and stick to your planned pace.
• Transitions: Treat transitions like mini-exercises. Move quickly and focus on what’s next. Practice quick changes in your training to make it second nature.
• Hydration and Nutrition: Don’t forget your fuel! Stay hydrated and consider a quick energy boost right before the race. Practice what you’ll take in during your training to see what works best for you.
• Stay Mentally Strong: Remember, Hyrox is as much mental as it is physical. Keep a positive mindset, and when it gets tough, remind yourself why you started this journey. “The only bad workout is the one you didn’t do!”

Conclusion:

Matt, you’ve got the heart of a lion, and with a bit of focus on those weaker segments, you’ll be roaring even louder at your next race! Remember, improvement is a journey, not a sprint. So, lace up, get in the zone, and let’s turn those weaknesses into strengths! “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, and let’s get you closer to that podium! 🏆

Let’s crush it together! I’m here to help you every step of the way—The Rox-Coach.