Matthews Annie Hyrox Result

Overall Performance

Annie Matthews demonstrated a strong performance at the 2024 Brisbane Hyrox event, finishing in the top 36% overall and top 45% in her age group. Her total time was 01:46:36, with a notable strength in exercises like the Ski Erg and Wall Balls, where she ranked significantly better than average. However, her total running time was 03:03 slower than average, indicating an area for potential improvement in her running efficiency. The initial fast start in Running 1, followed by progressively slower times, suggests that pacing may have been an issue, as she might have started too fast and fatigued in later segments. This analysis suggests that Annie potentially has a more balanced profile but could benefit from improving her running endurance and efficiency.

Segments to Improve

• Total Running Time: To improve running efficiency and endurance, Annie should focus on increasing her aerobic capacity. Incorporate interval training, such as 400m repeats at a pace slightly faster than target race pace, with short recoveries. Long, steady-state runs at a moderate pace can help build endurance. Additionally, tempo runs of 20-30 minutes at a comfortably hard pace will improve her lactate threshold, allowing her to maintain a faster pace for more extended periods.
• Burpees Broad Jump: Improving explosive strength and conditioning will enhance performance in this segment. Include plyometric exercises such as box jumps, squat jumps, and burpee variations to develop power. Focus on form to ensure efficient movement, minimizing energy expenditure. Practice transitioning quickly between exercises to simulate race conditions.
• Farmers Carry: To improve grip strength and overall carrying efficiency, incorporate farmers walk variations with increasing weights and distances. Grip strengthening exercises, such as dead hangs and wrist curls, will also be beneficial. Practice maintaining a steady pace with good posture to optimize energy use.
• Sled Push: Develop leg strength and power through exercises like squats and lunges. Incorporate sled push drills with varying resistance to simulate race conditions. Focus on maintaining a low and steady position for optimal force application.
• Sled Pull: Similar to sled push, pulling strength can be improved with exercises like bent-over rows and deadlifts. Practice sled pull variations, focusing on technique and maintaining an efficient, consistent pace.

Race Strategies

• Pacing: Begin the race at a controlled pace to conserve energy for later segments. Use the first few running segments to establish a sustainable rhythm, avoiding the temptation to start too fast.
• Transition Efficiency: Work on improving transition times between exercise zones. Practice transitioning quickly and efficiently between running and strength exercises in training to minimize time spent in the Roxzone.
• Compromised Running: Simulate race conditions in training by combining running intervals with exercises like sled push/pull or burpees. This will acclimate the body to transitioning from strength exercises to running, reducing fatigue and improving performance during compromised running scenarios.