Agnew Matthew Hyrox Result

Overall Performance

Matthew Agnew delivered an impressive performance at the 2024 Milan Hyrox event, securing 24th place overall, which places him in the top 1% of all competitors. His rank within the 30-34 age group is equally commendable at 4th place. His total running time was particularly strong, clocking in at 31:40, which is 1:57 faster than the average, indicating a clear strength in running. Matthew's pacing strategy, however, reveals a slower start in his first running segment, suggesting he might benefit from a more balanced initial pace. Overall, his performance profile leans towards being a strong runner, although his strength segments and transitions could see improvement to match his running prowess.

Segments to Improve

• Roxzone: Matthew spent 31 seconds longer than average in the roxzone, indicating room for improvement in transitions. To enhance efficiency here, he could practice quick transitions and reduce unnecessary rest. Drills: Set up a mock race environment and practice rapid transitions between exercises. Improve overall fitness with high-intensity interval training (HIIT) to enhance recovery speed.
• Sled Pull: Being 29 seconds slower than average, Matthew should focus on building upper body and core strength. Exercises: Incorporate sled pulls with varying weights into regular training. Focus on core exercises like planks and Russian twists to stabilize during the pull.
• Burpees Broad Jump: This segment was 27 seconds slower than average. Improving explosiveness and endurance for this exercise will be beneficial. Exercises: Perform plyometric drills such as box jumps and incorporate burpee variations into circuit training. Pay attention to form to conserve energy during jumps.
• Sandbag Lunges: Matthew was 33 seconds slower in this segment. Strengthening the lower body and practicing lunges under fatigue can aid improvement. Exercises: Include weighted lunges and squats in the workout routine. Practice lunges following a run to simulate race conditions.
• Sled Push: At 22 seconds slower than average, enhancing leg strength and push technique is key. Exercises: Add sled pushes into gym sessions, focusing on maintaining a low center of gravity and using leg drive. Squat and deadlift variations will also support strength gains.

Race Strategies

• Pacing Strategy: Ensure a balanced start to avoid being slower in initial segments. Consider breaking down the race into phases and maintaining a consistent pace across the first few running segments to prevent a slow start.
• Transition Efficiency: Develop a mental checklist for transitions to reduce time spent in the roxzone. Practice transitions in training to make them second nature during the race.
• Compromised Running: Post-exercise running segments are often slower due to fatigue. Train for compromised running by simulating race conditions, such as running immediately after strength exercises, to improve resilience and maintain pace.