Brockbank Matthew Hyrox Result

Overall Performance:

Hey Matthew! First off, big shoutout for completing the 2024 Birmingham Hyrox! You finished with an overall time of 01:32:22, landing you in the top 68% of a whopping 2702 athletes. That’s no small feat! In your age group, you placed 411 out of 551, still holding strong in the top 74%. You’ve got a solid base, but there’s room to grow.

Now, let’s break it down a bit. Your total running time was clocked at 00:49:43, which is about 4:02 slower than the average. This suggests you may have a stronger running profile, but let’s not forget the importance of strength in Hyrox. You’re like a runner who decided to take a detour through the weight room—let’s bring that detour back on track! 😄

Segments to Improve:

Alright, let’s dive into the juicy bits—the segments that need some TLC!

• Roxzone (00:07:50): You’re spending a bit too much time here, 12 seconds slower than average. This is where transitions can eat up your precious time. To improve this, focus on your overall fitness. Try doing mock races where you practice quick transitions. Set a timer and aim to reduce your time in between exercises incrementally each week.
• Burpees Broad Jump (00:06:04): This segment was 7 seconds slower than average. Burpees can be a real killer! To up your game, incorporate more explosive movements into your training. Try doing ‘burpee box jumps’ to build power and speed. Also, focus on your form—make sure you’re landing softly and springing back up quickly.
• Sled Push (00:03:08): You were right at average here but could definitely push beyond that. Improve your sled pushing with specific strength training. Try heavy sled drags and pushes in your workouts. Also, practice short, explosive sprints with the sled to work on both strength and speed.
• Sandbag Lunges (00:05:20): You performed better than average, but there’s always room for improvement. To make this a strength, add weighted lunges to your routine, focusing on depth and form. Incorporate tempo lunges where you slow down the descent to really work those muscles.
• Farmers Carry (00:02:24): Another area where you can shave off some time! To get stronger, practice carrying heavy weights for distance. Challenge yourself with various grips and distances to build grip strength and endurance.

Race Strategies:

Now, let’s talk strategy! You’ve got potential, but let’s harness it better during the race:

• Pacing: You started a bit slower in the first running segment. Next time, aim for more consistent pacing throughout the race. Try a negative split strategy—start strong but controlled, then gradually increase your pace as you go.
• Transition Smoothness: Use the Roxzone wisely! Pre-plan your transitions. Have your gear laid out in a way that you can grab and go. Consider practicing quick changes in training to build that muscle memory.
• Breathing Techniques: During the more intense segments like Burpees and Sled Pushes, focus on your breathing. Inhale through your nose, exhale through your mouth to maintain a steady rhythm.
• Mindset: Don’t forget to keep your head in the game! Visualize your success before the race. Remember, “The only bad workout is the one that didn’t happen!” So, let’s make every second count!

Conclusion:

Matthew, you’ve got what it takes to level up your Hyrox game! You’re already making strides, and with a bit of fine-tuning in your training and race strategy, you’ll be well on your way to smashing your goals! Remember, “Success is the sum of small efforts, repeated day in and day out.” 💪

So, let’s lace up those trainers, hit the gym, and get after it! The Rox-Coach is here for you every step of the way. Keep crushing it, and before you know it, you’ll be leaving others in your dust! Keep that fire burning! 🔥🏆