Beckwith Matthew Hyrox Result

Overall Performance

Hey Matthew! First off, let me give you a high five for finishing the Hyrox race and placing in the top 77% of all athletes! 🏆 Your overall time of 01:59:20 shows that you've got the grit to keep pushing. You clearly have a strong running profile, with a total running time of 00:57:15 that’s a solid 00:19 faster than average. That’s like outrunning a few of those pesky park pigeons! However, it seems like some of your strength segments could use a little boost. Your pacing started a bit on the slow side during Running 1, which likely set the tone for your subsequent efforts. The good news? You’ve got the potential to turn those segments around and crush it in your next race!

Segments to Improve

• Sandbag Lunges: Your time of 00:09:25 was 01:27 slower than average. The goal here is to focus on building your lower body strength and endurance. Try incorporating weighted lunges and step-ups into your training. Aim for sets of 12-15 reps while holding a weight that challenges you but maintains form. Also, practice your form; keep that chest up and back straight to avoid any unwanted wobbles!
• Burpees Broad Jump: At 00:09:44, you were 01:22 slower than average. Let’s turn this into a dynamic duo! Work on your explosive power with box jumps and burpee drills. For every burpee you do, follow it with a broad jump to really engage those muscles. Start with a set of 5-8 reps and increase as you get more comfortable.
• Roxzone: Spending 00:11:21 in transition (15 seconds slower than average) means you could tighten up your race flow. Consider practicing your transitions in training. Set up a mini-course to simulate the transitions between exercises and time yourself. Aim to shave off those precious seconds by being deliberate and efficient in your movements!
• Sled Push: Coming in at 00:05:05, you were 01:06 slower than average. Focus on strength and technique. Incorporate sled pushes into your weekly routine and experiment with different weights. Work on your grip and body position; keep your hips low and push through your legs!
• Sled Pull: Your time of 00:06:38 was 00:25 faster than average, which shows you have potential here! However, there’s always room for improvement. Focus on your grip strength and core stability. Try doing rows and planks to enhance your pulling strength.
• Farmers Carry: You clocked in at 00:03:03, which is just a tiny bit slower than average. To improve, try walking with heavy weights in each hand for time or distance. This will help improve grip strength and core stability. Aim for 30-60 seconds of carries with heavy dumbbells or kettlebells.

Race Strategies

During the race, pacing is key! Since you started out a bit slower, consider adjusting your strategy to start with a controlled pace and gradually increase your intensity as the race progresses. This way, you’ll save energy for those grueling strength segments and the later running laps. Also, during transitions, visualize your next move before you get there. A little planning can go a long way! Lastly, hydrate and fuel properly before the race—nobody wants to be running on empty when they face the sled push!

Conclusion

Matthew, you’ve got the heart of a lion and the legs of a gazelle! 💪 Keep building on your strengths while working on those segments that need a little love. Remember, “Success isn’t given, it’s earned!” So get out there, train hard, and show those weights who’s boss! And hey, next time you’re feeling tired, just imagine those burpees are actually tiny frogs trying to hop away—time to catch them! 💥 Keep it up, and I’ll be here cheering for you all the way to your next finish line. You've got this!

— The Rox-Coach