Ely Matthew Hyrox Result

Overall Performance

Matthew Ely delivered a commendable performance in the 2024 Sydney Hyrox race, securing an overall rank of 207, placing him in the top 19% of 1059 athletes. In his age group, he achieved a rank of 31, which situates him in the top 16% of 185 competitors. His overall finish time was 01:16:23, with a noteworthy total running time of 00:36:37, which is 02:15 faster than the average. This indicates a strong running profile. Matthew's pacing was efficient, starting strongly with the initial running segments being faster than average, suggesting a well-managed start. However, there were areas in the strength segments where his performance could be improved to match his running prowess.

Segments to Improve

• Ski Erg and Rowing: Matthew was slower than average by 00:19 and 00:14 in these segments, respectively. To enhance performance:
  • Drills: Focus on technique refinement, with emphasis on maintaining a consistent stroke rate and power per stroke.
  • Exercises: Incorporate high-intensity interval training (HIIT) on both the ski erg and rowing machine to build endurance and power.
  • Technique: Engage core muscles and focus on efficient energy transfer from the legs and arms.
• Sled Pull: This segment was significantly slower, with a time of 01:18 behind average. To improve:
  • Strength Training: Implement exercises like heavy sled pulls, deadlifts, and bent-over rows to build the necessary muscle groups.
  • Form Correction: Focus on body positioning, ensuring a strong posture and optimal grip technique.
• Sandbag Lunges: Matthew lost time here, 00:46 slower than average. To enhance:
  • Strength and Conditioning: Include weighted lunges, Bulgarian split squats, and core stabilization exercises.
  • Endurance Drills: Practice lunges with varying weights and repetitions to simulate race conditions.
• Burpees Broad Jump and Wall Balls: These segments were slower by 00:14 and 00:03, respectively. To improve:
  • Plyometric Training: Incorporate box jumps, burpee variations, and wall ball drills focusing on explosive power and accuracy.
  • Technique Tips: For wall balls, ensure proper squat depth and efficient ball trajectory.

Race Strategies

• Pacing Strategy: Balance the initial fast pace with energy conservation techniques to maintain strength for later segments.
• Transition Efficiency: Although his roxzone time was faster than average, further improvements can be made by practicing quick transitions in training.
• Strength and Running Hybrid Training: Given his stronger running profile, Matthew should incorporate more strength-focused sessions into his routine to achieve a balanced hybrid fitness level.
• Compromised Running Scenarios: Train running segments immediately following strength exercises to simulate and adapt to race conditions.