West Matt Hyrox Result

Overall Performance:

Matt, first off, huge props to you for crushing it in the 2024 London Hyrox event! Ranking 152 overall out of 2308 athletes and 18th in your age group is no small feat—you're in the top 6% and 4% respectively. Your overall time of 01:07:36 shows you’ve got the heart and grit to compete at a high level. Now, let’s break down your performance!

You demonstrated a solid runner profile with a total running time of 00:31:26, which is 02:58 faster than average. Your pacing, however, could use some fine-tuning. Starting your first run a bit slower (00:04:56), which is 01:06 slower than average, suggests you might want to kick it up a notch right out of the gate. When you hit that second run, you really found your stride with a blistering 00:03:41—exactly how you want to feel as you progress through the event.

Your performance in the ski erg and sled push/pull indicated that while you’re fast on your feet, some of those strength segments are holding you back. It's like being a Ferrari with a flat tire—lots of potential speed, but you need the wheels to match! Let’s work on that power so you can make every second count. 💪

Segments to Improve:

Your segments that need the most improvement are:

• Sled Pull: 00:04:43 (00:59 slower than average)
• Sled Push: 00:02:59 (00:36 slower than average)
• Burpees Broad Jump: 00:04:07 (00:27 slower than average)
• Sandbag Lunges: 00:04:02 (00:15 slower than average)

Let’s tackle these one by one:

• Sled Push and Pull: These are critical for Hyrox, as they test your strength endurance. Incorporate heavy sled pushes and pulls into your weekly routine. Start with lower weights (60-70% of your max) for longer distances (20-40m) and focus on maintaining a steady pace. Progressively increase the weight but keep the distance manageable. This will build your leg strength without compromising your running.
• Burpees Broad Jump: This exercise is all about explosive power. Work on your explosiveness by incorporating box jumps and plyometric drills into your training. Try doing sets of 5-10 box jumps followed by burpees. Focus on quick transitions to mimic race conditions. High-rep circuits of burpees with a focus on speed will also help you dial in that efficiency!
• Sandbag Lunges: These can be killer but are essential for your core and leg strength. Incorporate weighted lunges into your routine, aiming for 3-4 sets of 10-15 reps per leg. Focus on your form—keep your chest up and drive through your front heel. You can even add some backward lunges to switch things up and target different muscle groups.

Remember, after each strength segment, your legs might feel a bit like jelly when you start running again. Work on short, explosive runs immediately following these exercises. This will help your body adapt to the fatigue and keep you from losing time during the transitions.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start your first run with a more aggressive pace. You want to set the tone for the race, not just jog along. You know you can handle it—just ask your legs!
• Transitions: The roxzone for you was 00:05:19, which is 00:39 slower than average. Use a stopwatch in training to time your transitions. Practice moving quickly from one exercise to the next without losing focus. Set a goal to shave that time down by at least 15-20 seconds in your next race.
• Hydration and Nutrition: Make sure you’re fueling properly leading up to the race. A well-hydrated body performs better, and don’t forget to practice your nutrition strategy during training! It’s like dating—if you don’t know what works for you, you’re bound to have some awkward moments!

Conclusion:

Matt, you’ve got what it takes to elevate your performance even further. Remember, “You don’t get what you wish for; you get what you work for.” Embrace the grind, focus on those segments, and most importantly, keep pushing your limits! You’ve already proven you’re a force to be reckoned with. Now let’s turn those weaknesses into strengths and dominate the next race! 💥🏆

Keep your head up and your feet moving; the finish line is just a few more reps away! You are the Rox-Coach, and I’m here to help you every step of the way! Let’s go get it!