Lloyd Davies Matthew Hyrox Result

Overall Performance:

Matthew, you absolutely crushed it out there at the 2024 London Hyrox! Finishing with an overall time of 01:32:00 puts you in the top 10% of a whopping 4462 athletes—talk about making a statement! 🎉 Your total running time of 42:00 is 3:32 faster than average, which indicates you’ve got some strong running legs. However, your pacing in the first running segment (6:23) was a bit on the slower side, making you look like you were trying to find your groove at the party before hitting the dance floor. The good news? You made up for it with a blazing second running lap at 4:35, ranking in the top 6% for that segment. You’re definitely more of a runner, so let's keep that momentum going and work on that strength to complement your speed.

Segments to Improve:

Now, let’s dive into the segments that could use a little TLC:

• Wall Balls: 00:08:07 (79th Percentile) - This segment took a toll on your overall time, being 55 seconds slower than average. Focus on your technique here. Aim for a full squat with an explosive upward motion to get that ball to the target. Consider doing sets of 10-15 reps, resting minimally, to build endurance and efficiency.
• Sled Push: 00:04:23 (95th Percentile) - You were 1:15 slower than average. To improve, incorporate heavy sled pushes in your training. Aim for 5-10 meters with maximal effort, focusing on driving through your legs. Practice transitioning quickly after pushes to simulate race conditions.
• Sled Pull: 00:06:12 (82nd Percentile) - This one was 52 seconds slower than average. Work on your pulling technique: keep your core tight and use your legs to drive the force. Gradually increase the weight during your training sessions and do some drag workouts to build strength and stamina.
• Roxzone: 00:07:42 (54th Percentile) - You spent a bit more time transitioning than the average athlete. Focus on improving your general fitness and practice your transitions. Time yourself during training to get it down to a science. Aim for quick hydration and equipment checks—think of it as a pit stop in a race.
• Farmers Carry: 00:02:48 (85th Percentile) - 27 seconds slower than average. Work on your grip strength and core stability. Incorporate farmer’s carries with heavier weights over short distances in your workouts. You can even add some dynamic movements like lunges while carrying the weights to up the ante.
• Sandbag Lunges: 00:05:31 (52nd Percentile) - This was a flat performance, so aim for consistent repetitions. Keep your chest up and maintain a steady pace. Try doing these with a longer rest between sets to ensure quality over quantity.
• Rowing: 00:05:10 (79th Percentile) - You were 13 seconds slower than average. Focus on your technique; think of it as a full-body workout. Spend time on drills that emphasize your leg drive and core engagement. Try interval training on the rower to build speed and endurance.
• Burpees Broad Jump: 00:05:30 (35th Percentile) - 25 seconds faster than average is great but can be better! Incorporate more explosive movements into your training. Work on the speed of your transitions between burpees and jumps to keep your heart rate up without losing form.

Race Strategies:

When it comes to race day, here are some strategies to consider:

• Start Strong, But Not Too Strong: Your first running segment could use a bit more fire. Find a pace that feels sustainable but pushes you a bit more than your comfort zone. Remember, it’s a marathon, not a sprint—unless you’re sprinting!
• Focus on Transitions: Treat each transition like a mini-race. Practice quick and efficient switches between exercises. Visualize success as you move from one station to the next!
• Fuel and Hydrate: Keep your energy levels up; a well-timed snack can be a game-changer. Don’t underestimate the power of hydration—you need to keep that engine running smoothly!
• Mind Over Matter: Stay mentally focused. Use positive self-talk and visualization techniques to stay in the zone. Remember, your mind can be your best coach—just not the one that tells you to skip leg day!

Conclusion:

Matthew, you’ve shown that you’ve got the running speed, and now it’s time to channel that energy into building up your strength. As the saying goes, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So keep pushing, keep smiling, and let’s turn those weak segments into your next strengths! 💪 Remember, every workout is one step closer to your goals. You’ve got this! And if all else fails, just remember: if running was easy, it would be called “walking.” Keep grinding, and I’ll be here to cheer you on every step of the way! - The Rox-Coach