Matthew Cassells, Matthew Bowerman Hyrox Result

Overall Performance:

Matthew Cassells and Matthew Bowerman, you both crushed it at the 2024 Cape Town HYROX Pro Doubles event, finishing in an impressive overall rank of 3! That puts you in the top 15% of 19 athletes, which is no small feat! With a total time of 01:04:19, you showcased great endurance and strength.

Now, let's talk about pacing. Your split times suggest that the first half of the race might have been a bit too fast, especially in Running 1, where you were 32 seconds slower than average. It's crucial to find that balance; you want to burn rubber, but not at the expense of your stamina. This indicates that you might have a stronger runner profile, which means we need to work on enhancing your strength to complement your running speed. Remember, "The only easy day was yesterday"—let's push those limits!

Segments to Improve:

• Running 1: This segment was a bit of a slow start. Focus on pacing drills. Try running intervals at your goal race pace for 400m followed by 200m at a slower pace. This helps build both speed and endurance.
• Total Running Time: At 00:37:37, you were 2:46 slower than average. Incorporate more running-focused workouts, such as tempo runs and long runs at a steady pace. Aim for 1-2 longer runs each week, building up to the distance you'll face in Hyrox.
• Sled Push: While you performed outstandingly here (29 seconds faster than average), the goal now is to maintain that strength. Include Sled Push drills in your training, focusing on power output and maintaining a solid form. Add a few high-rep strength training sessions to build leg endurance.
• Sled Pull: Another strong segment, yet we can still improve! Train with varied resistance, focusing on explosiveness. Use resistance bands to simulate pulling movements and improve your transition into running.
• Roxzone: You were 22 seconds faster than average here! Let’s leverage that. However, we need to ensure you transition quickly from exercise to running. Practice quick transitions in your training—set up a circuit and time your movement between exercises to enhance that speed.

Race Strategies:

During the race, keep these strategies in mind:

• Pacing: Start conservatively. Aim for a consistent pace, especially in the early running segments. You don’t want to be a firework that burns out too quickly!
• Transition Efficiency: In the Roxzone, practice transitioning efficiently between exercises and running. The goal is to get in and out of each station smoothly. A few seconds saved here can mean the difference between podium and just another finish.
• Hydration and Nutrition: Don’t underestimate the power of proper nutrition leading up to the race. Keep hydrated but avoid heavy meals right before your event. Fuel up with carbs but stay light!
• Mindset: Keep a mental checklist of your splits and focus on positive self-talk. "I can and I will"—repeat this mantra when the going gets tough!

Conclusion:

Matthew Cassells and Matthew Bowerman, you both have shown incredible potential, and with a few tweaks in your training and race strategies, you can elevate your performance even further. Remember, "Discipline is the bridge between goals and accomplishment." Stay disciplined, train smart, and keep pushing those limits! 💪

Now, let’s get back to work! If you think this race was tough, wait until you see what’s coming next. And if you ever feel like giving up, just remember: even a snail made it to the ark! 🐌🏆

Keep grinding, and let’s make the next race even better!

– The Rox-Coach