Inglis Martyn Hyrox Result

Overall Performance

Martyn Inglis completed the 2024 Manchester HYROX race commendably, finishing in the top 99% of all athletes and securing the top rank in his age group. His overall time was 02:23:57, which is a testament to his endurance and overall fitness. However, there is room for improvement, particularly in his total running time which was 05:24 slower than the average. This indicates that Martyn's strength lies more in the strength-based exercises, as opposed to running. It's noteworthy that Martyn started the race with a faster pace than average in Running 1 but gradually lost speed in the subsequent running segments. This suggests that pacing and endurance in running are areas that require particular attention.

Segments to Improve

• Running: Martyn's total running time was slower than average, suggesting a need for improvement in this area. Incorporating interval training, such as sprinting for a minute followed by a minute of jogging, can help increase speed and stamina. Additionally, hill running can be beneficial for enhancing strength and endurance.
• Sled Pull: This segment was slower than average, indicating a potential lack of strength in the upper body. To improve, Martyn could incorporate exercises such as pull-ups, rows, and deadlifts into his strength training routine.
• Burpees Broad Jump: Performance in this area was slower than average. Plyometric exercises, such as box jumps and jump squats, could be beneficial for improving explosive power, along with practicing the burpees broad jump itself to enhance technique.
• Wall Balls: Although faster than average, there's still room for improvement. To enhance performance, Martyn could practice the wall balls movement with different weights to build strength and coordination.
• Roxzone: Martyn was faster than average in the transition zones, indicating good overall fitness and transition time. However, further improvements can be made by practicing quick transitions between exercises in training.
• Farmers Carry: This segment was slightly slower than average. To improve, Martyn could incorporate dedicated grip strength exercises into his routine, such as farmers walks and dead hangs.
• Rowing: Martyn's rowing time was slower than average, suggesting a need for improved cardiovascular endurance and technique. Regular rowing practice, combined with high-intensity interval training, can help improve this.

Race Strategies

Martyn should focus on pacing himself more effectively during the race, particularly during the running segments. Starting off too fast may lead to early fatigue and slower times in later segments. Therefore, maintaining a steady, sustainable pace from the beginning can help improve overall race time.

Practicing transitions between exercises can also help save valuable time. This includes swiftly moving between stations, as well as quickly getting into the correct position for each exercise.

Finally, incorporating more of the specific race exercises into his training routine can help prepare Martyn for the demands of the HYROX race. This includes practicing the exact movements under similar conditions to those on race day.