Brammeier Matthew Hyrox Result

Overall Performance:

Matthew, your performance at the 2024 London HYROX event was nothing short of impressive! Finishing in 1:04:47 and placing 71st overall puts you in the top 2% of 2654 athletes—absolutely stellar! In your age group (35-39), you ranked 16th, hitting the top 3% of 520 athletes. That's some serious fitness cred right there! 🏆

Now, let’s talk about your running profile. With a total running time of 30:52, which is 2:25 faster than average, it’s clear that you have a strong running background. However, your pacing had some ups and downs, especially in the first run segment where you were 1:17 slower than average. It seems like you were warming up a bit too leisurely, which is understandable, but it might’ve cost you precious seconds later on.

Your running splits in the following segments showed great intensity, particularly in Running 2, 3, and 5, where you crushed the averages! But, with your solid running foundation, we want to ensure that your strength segments keep up with your speed. Let's pump up those weaknesses into strengths and make you an unstoppable HYROX machine! 💪

Segments to Improve:

Now, let’s dive into the segments that could use a little more love:

• Roxzone: You spent 5:12 in transition, which was 53 seconds slower than average. This indicates a need for better overall fitness and quicker transitions. Consider incorporating circuit training into your routine to simulate race conditions. Practice moving seamlessly from one exercise to another—think speed, not just strength! 🏃‍♂️💨
• Wall Balls: You clocked in at 5:19, which was 54 seconds slower than average. To improve here, focus on your squat depth and explosive power. Try drills like the “Wall Ball Challenge,” where you aim for a certain number of reps in a set time, gradually increasing your intensity. Form is key—don’t let those heavy balls drop on your workout vibe!
• Farmers Carry: You took 2:19, 39 seconds slower than average. This is about grip strength and core stability. Incorporate "Farmers Walks" into your training with heavier weights for shorter distances. Building that grip will not only help in this segment but will also boost your overall lifting capacity. Remember: if you’re not gripping it, you’re not ripping it!
• Burpees Broad Jump: At 3:45, you were 22 seconds slower than average. This could be a combination of fatigue and technique. Work on your burpee form, focusing on a smooth transition from the floor to your jump. Try doing “Burpee Broad Jump Intervals”—set a timer for 30 seconds and go for as many reps as you can, then rest for 30 seconds. The goal is to keep that heart rate up while mastering the move!

Race Strategies:

For your next race, let’s implement some strategies to boost your performance:

• Pacing: Start your first run at a more controlled pace—think of it as a warm-up that sets the tone. You want to be just below your race pace, not overexerting yourself right out of the gate. Save that explosive energy for the middle and final run segments!
• Transitions: Practice your transitions to make them seamless. Visualize each segment and how you’ll move from one to the next without losing momentum. You can even set up a mock race at your gym to simulate the event and practice every transition.
• Nutrition and Hydration: Don’t overlook your race day nutrition. Ensure you’re fueling your body adequately before and during the event. Consider using energy gels or hydration mixes to keep your energy levels up throughout the race.
• Mindset: Keep a positive mindset. Remember that it’s not just about finishing; it’s about finishing strong! Visualize your success before the race, and remind yourself of your training—believe you can do it, and you will! “Whether you think you can or you think you can’t, you’re right.” - Henry Ford

Conclusion:

Matthew, your performance at the London HYROX was remarkable, and with a little fine-tuning, you can elevate your game even further. Embrace the challenges of your weaker segments like a true athlete—you’ve got the potential to turn those into strengths! Remember, every drop of sweat is just the fat crying! 😅

Keep pushing your limits, stay focused, and let’s get to work on those improvements. The Rox-Coach is here to guide you every step of the way. Let’s crush your next race together! 💥