Simpson Matthew Hyrox Result

Overall Performance:

Matthew Simpson demonstrated an impressive performance in the 2024 Dublin Hyrox Race, ranking 111th overall out of 289 athletes and 23rd in his age group. His overall time for the race was 01:23:23, exhibiting a strong competitive spirit and endurance. Particularly noteworthy was his total running time of 00:38:03, which was 01:44 faster than the average. This shows he has a strong runner's profile.

Matthew's pacing appeared to be well managed at the start with his first running segment 01:12 faster than the average, placing him in the 2nd percentile rank. However, there was a slight decrease in pace in the middle sections of the race, with slower than average times in segments such as Running 2, Sled Push, and Running 3. He managed to regain his pace towards the end, with his final run 01:54 faster than the average. This suggests that Matthew started the race strong, experienced some difficulties in the middle, but ended with a strong finish.

Segments to Improve:

• Wall Balls: This segment was Matthew's weakest, with a time of 00:08:49, which was 01:50 slower than the average. To improve this, Matthew could incorporate more strength training into his routine, focusing on upper body and core exercises to help support the motion of the wall balls. Specific exercises such as push-ups, pull-ups, and kettlebell swings could be beneficial.
• Sled Push and Sled Pull: These segments were also slower than average, indicating room for improvement. Incorporating heavier weight training and resistance training, such as heavy sled drags or pushes, into his routine could help improve his performance in these areas.
• Sandbag Lunges: Matthew's performance in this segment was 00:52 slower than the average. To improve, he could focus on lower body strength training, including exercises such as squats and lunges with weights.
• Rowing and Ski Erg: These segments were slightly slower than average. To improve in these areas, Matthew could incorporate more specific training such as practicing on a ski erg machine or a rowing machine, focusing on his form and endurance.

Race Strategies:

Considering Matthew's strengths and areas for improvement, a few strategies could help improve his overall race performance:

• Consistent Pacing: Matthew should aim for a more consistent pace throughout the race, possibly starting a bit slower in the initial running segment to conserve energy for the middle sections where his pace showed a drop.
• Strength Training: Given that Matthew’s running time was good but he lost time in strength-focused segments, incorporating more strength training exercises into his routine would be beneficial. This would help improve his performance in segments such as the Wall Balls, Sled Push, Sled Pull, and Sandbag Lunges.
• Transition Time: Matthew's Roxzone time was significantly faster than average, indicating that he spent less time transitioning between exercises. While this is generally a positive, it's important to ensure that he isn't rushing these transitions at the expense of form or safety.