Inglis Martyn Hyrox Result

Overall Performance:

Martyn, you put in a solid effort at the 2024 London Hyrox, finishing with an overall time of 02:27:25. Ranking 2313 out of 2308 athletes is impressive, especially considering you placed 237th in your age group. That speaks volumes about your competitive spirit! Your total running time of 01:11:32 was notably faster than average, showcasing your strength as a runner. However, your pacing revealed a different story. You started off a bit slower in the first running segment, which likely affected your momentum throughout the race. Remember, in Hyrox, the goal is to maintain a steady pace that allows you to tackle the strength elements without burning out. With your strong running profile, you need to focus on building your strength for the next round. You’ve got the engine; now let’s build the chassis! 💪

Segments to Improve:

Now, let’s get into the nitty-gritty of your performance. Here are the segments that need a little TLC:

• Burpees Broad Jump: 00:12:09 (1:16 slower than average)
• Sandbag Lunges: 00:10:23 (0:47 faster than average)
• Rowing: 00:06:17 (0:22 slower than average)
• Sled Pull: 00:08:22 (0:05 faster than average)
• Roxzone: 00:14:33 (1:19 slower than average)

The Burpees Broad Jump segment particularly stands out as one needing improvement. It’s a full-body exercise that requires not just stamina but also core and leg strength. Here’s how you can turn this into a strength:

• Drills: Practice burpees with a focus on explosiveness. Add a jump at the end of each burpee for a more dynamic movement. Aim for 3 sets of 10-15 reps, focusing on form over speed.
• Core Strength: Incorporate planks, Russian twists, and hanging leg raises into your routine to build a solid core. A strong core will stabilize your body during the jump.
• Leg Strength: Perform squats and box jumps to increase the power in your legs. Two times a week, do 4 sets of 8-10 reps of these exercises.

For the Sandbag Lunges, you did well, but let’s push that time down even more. Focus on depth and control. Incorporate reverse lunges with a twist using a medicine ball to enhance both strength and balance.

Regarding Rowing, we can optimize your technique and stamina. Work on your stroke rate and power application. Set intervals of 500m sprints on the rower with a 1:1 work-to-rest ratio. Aim for 5 rounds and track your split times to ensure improvement.

For the Sled Pull, adjust your grip and stance to maximize efficiency. Consider doing specific sled pulls with varying weights (heavy for strength, lighter for speed) to adapt your muscles for the demands of the race.

And lastly, let’s tackle that Roxzone! An effective transition is key. To improve this segment, practice your transitions between exercises. Set up a mini-course and time yourself moving from one exercise to the next. Aim to minimize downtime. This is where you can really gain those precious seconds!

Race Strategies:

Race day strategies can make a massive difference:

• Pacing: Start conservatively, especially in the first run. Aim for a consistent pace that allows you to tackle the ski erg and sled push without feeling too gassed.
• Transition Time: Visualize your transitions. Quick, efficient movements can save you time. Think of it like a pit stop in F1—every second counts!
• Hydration and Nutrition: Ensure you’re well-hydrated and fueled before the race. Incorporate electrolyte drinks during your training to get used to the taste and effects.
• Mindset: Embrace the grind. As David Goggins says, “You can’t hurt me.” Push through the discomfort; that’s where growth happens!

Conclusion:

Martyn, you’ve laid a solid foundation with your running prowess. Now it's time to blend that with an explosive strength element. Remember, Hyrox is a symphony of running and strength; you want to be the conductor, not an audience member! 🎶💥

Keep that spirit high, keep pushing yourself, and remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep showing up, and let’s turn those weaknesses into strengths. You've got this! Stay motivated and let’s crush those next goals together.

Yours in performance,

The Rox-Coach