Cheyne Martyn Hyrox Result

Overall Performance:

Martyn, you crushed it out there at the 2024 Stockholm Hyrox event! Finishing with an overall time of 01:14:21 places you in the top 24% of a fiercely competitive field of 1096 athletes, and even better, you snagged 12th in your age group—top 13% out of 88! 💪

Your running profile is impressive; with a total running time of 35:12, you're running 2:22 faster than average! This suggests you have a strong running base, which is fantastic! However, your pacing strategy appears to have been a bit off. Starting with a slower first lap could have set you back early on, and while you rallied back in the subsequent runs, it may have cost you precious seconds. Remember, it’s not just about how fast you run, but how you run fast at the right times! 🏃‍♂️

With a standout best lap of 4:12 in running 2, you clearly have the potential to maintain that pace across all segments. Your strength segments, while solid, show room for improvement. Time to bring some of that running power to the sleds and the burpees! You're right on the edge of greatness, and with a little fine-tuning, you can push even further. Let's dig into those segments and turn them into your next strengths!

Segments to Improve:

• Burpees Broad Jump (00:04:38): This segment was 19 seconds slower than average, placing you in the 31st percentile. Focus on improving your explosive power and endurance here. Try incorporating plyometric drills like box jumps or broad jumps into your routine. Aim for 3 sets of 10 jumps, focusing on maintaining speed while minimizing rest.
• Sled Pull (00:04:30): At 21 seconds slower than average, it's time to get comfortable with that sled! Work on your pulling technique and upper body strength. Try sled pulls for distance, focusing on using your legs and core to drive the movement. Incorporate resistance band rows for upper body strength, aiming for 3 sets of 12-15 reps.
• Sled Push (00:02:45): This segment was 13 seconds slower than average. To improve, include more leg-focused strength training. Squats and lunges with added weight will help. Aim for 3 sets of 8-10 heavy squats and lunges, focusing on driving through your heels.
• Sandbag Lunges (00:04:26): With a 9-second deficit against the average, improve your balance and leg strength. Incorporate weighted lunges into your routine, aiming for 3 sets of 10 per leg. Focus on maintaining a steady pace and engage your core throughout the movement.
• Farmers Carry (00:02:08): Here, you were 15 seconds slower than average. Work on grip strength and core stability by increasing the weight you carry during this exercise. Try carrying heavy kettlebells or dumbbells over a distance, focusing on maintaining good posture. Aim for 4 sets of 30 seconds.
• Ski Erg (00:04:31): This segment was 16 seconds slower than average. Improve your technique by focusing on a stronger pull and more efficient use of your legs. Incorporate ski erg intervals into your routine, aiming for 4 sets of 500 meters with a focus on explosive power.

Race Strategies:

• Pacing: Start strong but controlled. Aim to hit your target pace early on without going all out. It’s a marathon, not a sprint! Adjust your pace based on how you feel after each running segment; don’t let the excitement of the race push you too hard at the beginning.
• Transition Time: Your roxzone time of 6:29 is a bit too slow. Practice transitioning between exercises to reduce downtime. Consider setting up mock races in training to simulate the transitions, aiming to shave off that extra time.
• Mindset: Remember, "You are your only limit." Keep reminding yourself of your strengths while tackling weaknesses. Visualize each segment and what you need to improve on during training. Mental rehearsal is crucial!

Conclusion:

Martyn, you’ve got the heart of a lion and the drive to match! Keep your head high, and remember that every second counts. As David Goggins says, "You will never learn from the people around you. You will only learn from yourself." Embrace the grind, focus on those segments, and keep pushing forward! 💥

In the words of Jocko Willink, “Discipline equals freedom.” Embrace the discipline in your training and watch how it pays off on race day. Now go out there, own those weaknesses, and turn them into your strengths. The next Hyrox race is your canvas; let’s paint it with hard work, determination, and a splash of sweat! 🏆

Remember, I’m here for you every step of the way. Keep pushing your limits and let's make the next race even more epic! You’ve got this!

— The Rox-Coach