Frith Matthew Hyrox Result

Overall Performance

Matthew Frith delivered a commendable performance in the 2024 Sydney Hyrox race, finishing in the top 34% overall and top 30% in his age group. His overall time was 01:23:14, with a notably strong running segment, clocking a total running time of 00:39:34, which is 2:21 faster than the average. This indicates a strong runner profile, suggesting that while his running prowess is evident, there might be room for enhancing his strength and endurance during non-running segments. Matthew started the race with a faster pace, particularly noticeable in his first few running segments, indicating a tendency to start strong, which might require pacing adjustments for sustained performance.

Segments to Improve

• Burpees Broad Jump:

  Significantly slower than average with a time of 06:42, suggesting a need for better explosive strength and endurance.

  • Training Strategies: Incorporate plyometric exercises such as box jumps and tuck jumps to improve explosive power.
  • Perform burpee variations with added resistance (weighted vests) to simulate race conditions.
  • Increase endurance with high-repetition burpee sets and timed intervals.
• Wall Balls:

  Clocked at 07:30, this segment was also notably slower, highlighting a need for enhanced upper body strength and technique.

  • Training Strategies: Focus on strength training for shoulders and core with exercises like overhead presses and medicine ball throws.
  • Improve form by practicing wall balls with emphasis on squatting technique and ball release timing.
  • Incorporate high-rep wall ball sets into workouts to build stamina.
• Sandbag Lunges:

  With a time of 05:42, this segment indicates a need to build leg strength and stability.

  • Training Strategies: Incorporate weighted lunges and Bulgarian split squats to build leg strength.
  • Focus on core stability exercises such as planks and rotational movements to enhance balance during lunges.
  • Practice lunges with a sandbag to get accustomed to the race-specific equipment and load distribution.
• Sled Pull:

  At 05:06, Matthew was slower than average, suggesting a need for improved grip strength and pulling technique.

  • Training Strategies: Engage in exercises like deadlifts and bent-over rows to enhance back and grip strength.
  • Practice sled pulls with varying weights to improve technique and endurance.
  • Incorporate grip-enhancing exercises such as farmer's carries and wrist curls.

Race Strategies

• Pacing: Monitor initial race pace to avoid burnout. Implement a more even pace strategy, ensuring energy is conserved for later segments.
• Transition Efficiency: Despite a faster Roxzone time, continual focus on smoother transitions can add cumulative time savings.
• Compromised Running: Practice running immediately after strength exercises to adapt to compromised running scenarios, enhancing overall race resilience.
• Strength-Endurance Balance: While running is a strength, maintaining a balanced routine with strength training will ensure comprehensive performance improvements.