Gould Mat Hyrox Result

Overall Performance:

Hey Mat! First off, massive respect for your performance at the 2024 London HYROX. Finishing with a time of 01:49:57 puts you in the top 14% out of nearly 4500 athletes! That’s no small feat! Your total running time of 49:12 is 4:17 faster than average, showing you definitely have that runner's edge. However, it seems like your pacing in the early running segment could use a bit of adjustment—starting off at 6:35 was a bit slower than the average. Remember, it’s not a marathon, it’s more like a fitness party, and you want to get your dance moves in early! With a solid total running time and some mixed results in the strength segments, you seem to have a hybrid profile. You’re doing great on the running side, but we need to work on those strength elements to bring your overall performance up to par. Let’s dive deeper into where you can level up! 💪

Segments to Improve:

• Wall Balls (13:03): This was your longest segment and it cost you some serious time. Let’s work on your endurance and power for this. Try doing wall ball drills where you focus on form and speed. Aim for sets of 20-30 reps with lighter weights to build endurance, then gradually increase the weight. Incorporate a squat jump into your routine to mimic the explosive movement needed.
• Burpees Broad Jump (8:55): At 1:27 slower than average, it’s clear this segment needs some love. Focus on improving your explosive power and conditioning. Alternate between burpees and broad jumps in a circuit. For example, 10 burpees followed by 5 broad jumps, resting only 30 seconds between sets. Work on keeping your core engaged to maintain speed and efficiency.
• Sled Pull (6:54): This was slower than average by 28 seconds. To improve, incorporate more pulling exercises into your training. Try sled pulls with varying weights, focusing on maintaining a strong posture and pacing yourself. A good drill is to do 5 sets of 20 meters at different loads, ensuring you're pushing yourself while maintaining form.
• Roxzone (9:47): Your transition time could definitely use some work. Aim to minimize downtime between exercises. Practice your transitions during training by simulating race conditions, where you move from one exercise to the next with intention. Set a timer and aim to beat your previous transition times. Think of it as speed dating with exercises—get in, show what you’ve got, and move on swiftly!
• Sled Push (3:26): Just slightly faster than average, but there's room for improvement. Increase your leg strength with squats and lunges. Combine heavy sled pushes with bodyweight squats in a superset, allowing you to build strength while simulating race fatigue.

Race Strategies:

• Start Strong but Smart: You want to avoid the “I’m running a marathon” pace in the first segment. Aim for a pace that feels sustainable. Keep in mind that the first run is crucial for setting the tone for the rest of the race!
• Transition Tactics: As mentioned earlier, practice your transitions. Visualize your next move before finishing each exercise so you can transition seamlessly. Treat it like a relay race—every second counts!
• Mind over Matter: Stay mentally engaged. Remind yourself why you’re doing this and visualize crossing that finish line strong. Positive self-talk can be a game changer when fatigue sets in!
• Fuel Up Properly: Ensure you’re well-nourished and hydrated leading up to the race. Consider practicing your nutrition strategy in training to find what works best for you during the race.

Conclusion:

Mat, you’ve got a lot of potential, and with a few focused tweaks, you can take your performance to the next level. Remember, every champion was once a contender that refused to give up. “Success is where preparation and opportunity meet”—so let’s get to work! Focus on those segments that need improvement, keep pushing your limits, and don’t forget to enjoy the journey. After all, why do burpees if you can't have a little fun while doing them? Keep that spirit up, and let’s crush your next race! You’ve got this! 💥🏆

Cheers,

The Rox-Coach