Cannon Matt Hyrox Result

Overall Performance:

Matt Cannon has shown a commendable performance in the 2024 Dublin HYROX race. Matt's overall rank of 1577 places him in the top 58% of the total 2696 athletes, and his age group rank of 363 puts him in the top 65% of 553 athletes in his category.

His overall time was 01:44:36, a respectable finish for his age group and category. Notably, Matt's total running time was 00:42:52, which is 08:24 faster than the average. This is a clear indication that Matt has a strong runner's profile and excels in sustained, aerobic endurance activities.

From the race's start to Running 4, Matt consistently performed faster than the average, indicating that he had a strong and fast start. However, his performance in strength-focused activities like the Sled Push and Sled Pull were slower than average, suggesting that while his running and aerobic capacity are strong, his anaerobic and strength-based performance could be improved.

Segments to Improve:

• Wall Balls: This was the segment where Matt lost the most time, performing 07:26 slower than the average. To improve performance in this segment, Matt could incorporate more wall ball exercises into his training routine, focusing specifically on form. He should ensure he is using his hips and legs to drive the ball upwards, rather than relying solely on his arms. A combination of squats and medicine ball tosses can also help improve the power and strength required for this task.
• Sled Pull: Matt's sled pull was 05:04 slower than the average, placing him at the 100th percentile rank. To improve his performance, he should focus on increasing his leg and core strength. Specific exercises such as deadlifts, kettlebell swings, and weighted sled pushes/pulls can be beneficial. He should also work on his technique, ensuring he is driving with his legs and pulling with his whole body.
• Sled Push: Matt was 00:31 slower than the average in the Sled Push segment. Including more strength and conditioning workouts, particularly focused on lower body and core, can help improve his performance here. Weighted squats, lunges, and hill sprints can all contribute to better sled push times.

Race Strategies:

Matt should focus on pacing himself throughout the race to conserve energy for the more physically demanding segments. While his running times are impressive, he could benefit from slowing his initial pace slightly to reserve energy for the strength-based tasks later in the race.

He should also work on his transition times, ensuring that he is moving efficiently and quickly from one segment to the next. This could involve practicing transitions during training, as well as focusing on recovery techniques to reduce fatigue between segments.

Finally, Matt should continue to focus on his running, as this is clearly a strength. However, incorporating more strength-based workouts into his training routine will help balance his overall performance, making him a more well-rounded athlete.