Shaw Matthew Hyrox Result

Overall Performance:

Matthew Shaw displayed a commendable performance in the 2024 Manchester HYROX race, particularly considering his age group of 45-49. He finished in the top 74% of 1203 athletes and ranked 57th in his age group, which places him in the top 71% of 80 athletes. His overall time was 01:30:28, and he showcased a particularly strong running speed, with a total running time of 00:43:44, faster than average by 01:04. His best running lap was impressive as well, clocked at 00:04:56.

Matthew demonstrated great pacing early in the race, with his first running segment being considerably faster than the average time. This suggests that he started the race strong and maintained a good pace throughout the initial stages. His running profile is significantly stronger compared to his strength-based performance.

Segments to Improve:

• Wall Balls: This segment proved to be a significant challenge for Matthew, with his time being 00:43 slower than average. To improve in this area, he could focus on developing his lower body strength and endurance through exercises like squats and lunges. Practicing the Wall Ball exercise with a weighted medicine ball can also help improve his form and technique.
• Farmers Carry: Another area of improvement is the Farmers Carry segment, where Matthew was slower than the average by 00:50. Incorporating grip strength exercises into his routine, such as deadlifts and pull-ups, can help enhance his performance in this area. Specialised Farmers Carry workouts with dumbbells or kettlebells would also be beneficial.
• Sled Push and Sled Pull: Matthew's performance in these strength-centric segments was slower than average. He could benefit from incorporating more leg and core strength exercises into his routine, such as leg presses, deadlifts, and planks. To mimic the movements of these segments, he can practice sled push and pull exercises at the gym.
• Burpees Broad Jump: Matthew's time in this segment was marginally slower than average. A focus on plyometric exercises like box jumps and burpees can help him gain speed and power in this segment. Additionally, practicing broad jumps can improve his form and technique.

Race Strategies:

Matthew should consider implementing the following strategies in his next race for better performance:

• Consistent Pacing: While it's encouraging to see Matthew starting strong, he should ensure to maintain a consistent pace throughout the race to avoid burning out in the later stages. This is especially important in the running segments.
• Efficient Transitions: Matthew could work on reducing his transition time between exercises to improve his overall time. Practicing efficient transitions during training sessions can help accomplish this.
• Strength Training: Given his stronger running profile, Matthew should focus more on strength training to balance his overall performance. Incorporating more strength-based exercises into his training routine can help improve his performance in segments like Wall Balls, Farmers Carry, Sled Push, and Sled Pull.
• Rest and Recovery: Lastly, ensuring adequate rest and recovery between training sessions is crucial to avoid overtraining and injuries. This will help him stay in top form and deliver optimum performance on the race day.