Gillen Matt Hyrox Result

Overall Performance

Matt Gillen had a strong performance in the 2020 Dallas Hyrox race, finishing with an overall rank of 51 out of 189 athletes, placing him in the top 26% of competitors. In his age group (25-29), he ranked 10th out of 37 athletes, putting him in the top 27%. His overall time was 01:31:56, with a total running time of 00:49:51, which was 05:56 slower than the average for his finish time.

Matt's best running lap was 00:04:51, showing his potential for speed in running segments. However, there were areas where he lost time compared to the average, including Running 1, Ski Erg, Running 2, Running 3, Running 4, Running 5, Running 6, and Running 8.

Segments to Improve

1. Running 3, Running 4, Running 5, Running 6, Running 8: Matt consistently lost time in these running segments compared to the average. To improve his running performance, Matt should focus on increasing his overall running fitness. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him build speed, endurance, and improve his running economy. Additional strength training exercises such as squats, lunges, and plyometric exercises will also enhance his running performance by improving his leg strength and power.

2. Ski Erg: Matt was slower than the average in the Ski Erg segment. To improve this area, he should focus on specific training drills to enhance his technique and efficiency on the Ski Erg. Practicing proper form, including using the arms and legs in a coordinated motion, will help him generate more power and maintain a consistent rhythm. Incorporating Ski Erg intervals into his training routine will also help him build endurance and improve his overall performance in this segment.

3. Farmers Carry: Matt was slower than the average in the Farmers Carry segment. To improve his performance in this area, he should focus on building grip strength and overall upper body strength. Exercises such as deadlifts, farmer's walks, and pull-ups will help him develop the necessary strength and endurance for the Farmers Carry. Additionally, practicing carrying heavy objects, such as kettlebells or sandbags, for distance and time will help him simulate the demands of the race and improve his performance in this segment.

Strategies

To improve overall performance in the race, Matt should consider the following strategies:
1. Pacing: Matt should focus on maintaining a consistent pace throughout the race. It's important to avoid starting too fast and burning out early. By pacing himself appropriately, he can ensure he has enough energy to finish strong in the later segments of the race.

2. Transitions: Matt should work on improving his transition time in the Roxzone. This can be achieved through practicing quick and efficient transitions during his training sessions. Setting up mock transition areas and timing himself during practice will help him become more efficient in transitioning between exercises, ultimately saving valuable time during the race.

3. Hyrox-specific Training: Matt should incorporate specific Hyrox training sessions into his routine. This can include simulating the race format by combining running with functional exercises such as burpees, sled pushes/pulls, and sandbag lunges. By training in a similar format to the race, Matt will improve his ability to perform at a high level during the event.

Overall, Matt Gillen showed strong potential in the 2020 Dallas Hyrox race. By focusing on improving his running performance, specifically in the identified segments, and implementing the suggested training strategies and techniques, he can further enhance his performance in future races.