Radford Matthew Hyrox Result

Overall Performance:

Matthew, you’ve put in a solid effort at the Birmingham Hyrox event, finishing with a time of 1 hour and 30 minutes, which places you in the top 63% of competitors. That’s nothing to scoff at! Your overall running time of 38:21 is impressive, coming in 6:05 faster than average. This indicates you're more of a runner in this hybrid challenge, but there’s always room to sharpen the skills in those strength segments.

Looking at your pacing, it seems like you may have started a bit too conservatively in the first running segment, where you clocked in at 4:49—3 seconds slower than average. Remember, the Hyrox race isn’t just a marathon; it’s a test of how you can blend running with those high-intensity strength challenges. Your second running segment was a standout, finishing at 4:11, which shows you found your groove. Just like David Goggins says, "You have to be willing to be uncomfortable," and it looks like you embraced that discomfort later in the race!

Overall, your performance shows potential, particularly in running, but to really crush those strength segments, it’s time to put in some dedicated work. Let's break down where you can improve and how to do it effectively.

Segments to Improve:

Now, let’s dive into the areas that need some serious attention:

• Wall Balls (11:26) - Ouch, that’s a hefty time! You spent over 4 minutes here, which is slowing your overall pace. Focus on technique to maximize efficiency. Aim for sets of 10-15 reps with a rest time of 30 seconds between sets. Incorporate wall ball drills into your routine at least once a week. Start with 3 sets of 15 reps, focusing on a consistent squat and explosive upward motion.
• Sled Pull (6:14) - This is a heavy beast, and you spent an extra minute on it compared to average. Incorporate heavy sled pulls into your training. Try to do 4 sets of 20 meters with maximum effort and a 2-minute rest in between each set. Work on your grip strength and core stability; they are crucial for the sled pull.
• Sled Push (3:46) - Similar to the sled pull, but you need to get a bit more aggressive here. Try incorporating a "sled push" day into your weekly routine. Use lighter weights initially, focusing on speed and form, and aim for 4 sets of 25 meters, working your way up in weight as your confidence grows.
• Sandbag Lunges (6:02) - You can improve your lunging technique and strength. Engage your core throughout the movement and ensure your knee doesn’t go beyond your toes. Try doing 3 sets of 10 lunges (5 per leg) with a sandbag, gradually increasing the weight.
• Burpees Broad Jump (6:02) - This segment was about 18 seconds slower than average. Practice your burpee form to speed things up. Set a timer for 5 minutes and see how many burpees you can do in that time, focusing on explosive jumps.
• Farmers Carry (2:32) - You need to work on grip strength and overall endurance. Carry heavier weights for short distances; aim for 4 sets of 40 meters with a weight that challenges you but allows you to maintain form.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start with a moderate pace in the initial running segments, but don’t be afraid to pick it up as you feel comfortable. Your second running segment proved you can fast-track your performance when the body is warmed up.
• Transitions: You spent 6:22 in the roxzone, which is faster than average, but there’s still room for improvement. Practice quick transitions during training to streamline your performance. Use interval training to simulate the fatigue of running into strength exercises.
• Stay Hydrated: Keep your hydration on point throughout the race. Dehydration can slow down your transitions and overall performance.
• Mindset: As Goggins says, "You’re not going to die if you push yourself." Keep that mindset during those tough segments and remind yourself of your goals.

Conclusion:

Matthew, you’ve shown potential and grit in this Hyrox race, and now it’s time to sharpen those skills! The road to improvement is paved with hard work, determination, and maybe a few laughs along the way (like, why did the runner bring a ladder? To reach new heights!). Keep pushing those limits, embrace the grind, and remember—it’s not just about crossing the finish line; it’s about enjoying the journey. “The only way to achieve the impossible is to believe it is possible.” So, let’s turn those weaknesses into strengths and crush the next competition!

Keep it up, and let’s get after it! 💪💥

Yours in sweat and determination,

The Rox-Coach