Stacey Matt Hyrox Result

Overall Performance:

Hey Matt! First off, congrats on completing the 2024 London HYROX! Finishing 1338 out of 2309 is no small feat, putting you in the top 57%. You’ve got grit, and that’s what counts! Now, let’s dive into the nitty-gritty of your performance. Your overall time of 01:28:21 shows you have the stamina to hang in there, but we need to polish some areas to really shine.

Looking at your pacing, it seems like you started a bit too slowly in the first run, clocking in at 06:29, which is 1:47 slower than average. That might have put you behind the eight ball early in the race. Your total running time of 44:00 is just slightly slower than average, suggesting you might have a bit of a runner’s profile, but we can definitely work on your strength to balance things out.

Overall, you’ve got the endurance, but it’s time to harness that with some speed and strength work. Think of it like this: if running is your bread, let’s make some killer sandwiches with strength on the side! 🥪

Segments to Improve:

Now, let’s focus on the segments where you could really turn the tide:

• Roxzone (00:08:14): This segment was 01:13 slower than average, meaning you might have taken too long to transition. Think of it like a race car pit stop—efficient transitions can save you crucial seconds! Focus on rehearsing your transitions during workouts. Practice moving quickly from one exercise to the next as if you’re being chased by a bear. 🐻
• Burpees Broad Jump (00:05:43): You were 00:08 slower than average here. Burpees can be a real leg-burner, so let’s work on those. Try doing burpee intervals—mix them with explosive jumps to improve both strength and speed. Aim for high-quality reps, focusing on your form. Perhaps add some plyometrics to your routine to really get the heart rate up and build that power.
• Sled Pull (00:05:15): This segment was 00:11 slower than average. The sled pull is all about technique. Ensure you're using your legs and core effectively; lean back slightly, engage your glutes, and drive with your legs. Try practicing heavier sled pulls at lower reps for strength, and incorporate resistance bands for explosive pulls.
• Wall Balls (00:06:13): You were 00:36 slower than average here. Wall balls require a good rhythm. Focus on your squat depth and explosive power. Incorporate more wall ball drills into your routine and work on your pacing throughout the exercise. Aim for a steady tempo: squat, drive, and release in one fluid motion.

Race Strategies:

During your next race, consider these tactics:

• Pacing: Start strong but controlled. Don’t let the excitement of the race push you into a sprint right away. Find your rhythm early on to prevent burnout.
• Transitions: Practice moving quickly between exercises. Visualize your next move before you finish the current one. Consider using a checklist or a mental map of each station to streamline your process.
• Mindset: Keep your head in the game. When fatigue sets in, remind yourself why you’re doing this. “Pain is temporary, but glory is forever.” Use that to fuel your performance!

Conclusion:

Matt, you’re on the right track! Remember, every race is a lesson. Embrace the challenge and keep pushing yourself. You’ve got the endurance—now let’s add the speed and strength to match. Next time, we want to see that overall rank climb even higher! 🏆

Keep this in mind: “The difference between a successful athlete and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” So, dig deep, train hard, and let’s crush those next goals together! 💪

See you in the roxzone!

The Rox-Coach