Matt Fookes Hyrox Result

Overall Performance:

Matt, congratulations on your performance at the 2025 Auckland Hyrox event! Finishing in the top 18% of your age group is no small feat, and you clearly have the determination and grit needed to succeed in this sport. Your overall time of 01:26:01 showcases your commitment, but there are key areas we can sharpen to take your game to the next level.

Your pacing throughout the race varied, and it looks like you might have started a bit too fast, especially in the first segment. Running 1 at 00:05:35 is a solid pace, but it was 00:57 slower than average. This indicates that while you have the potential for speed, it’s crucial to find a pacing strategy that allows you to maintain your endurance through the latter parts of the race. Based on your total running time of 00:44:45, which is slower than average, we can conclude that you may be more of a strength athlete rather than a pure runner. However, it’s essential to bolster both your running and strength capabilities to truly excel. Remember, in Hyrox, it’s not just about running; it’s about running while lifting! 💪

Segments to Improve:

Now, let’s get down to business and identify the segments that need the most attention:

• Burpees Broad Jump (00:06:47): This was your weakest segment, coming in 01:27 slower than average. Burpees can be a killer, but they shouldn’t be the end of you! Focus on improving your explosiveness and rhythm.

Drill Suggestions:

• Burpee to Box Jump: Incorporate box jumps right after your burpees during training to develop explosive power. Start with a manageable height and gradually increase it as you build strength.
• Plyometric Drills: Add in some jump squats and tuck jumps to your routine. These will enhance your power and endurance for those demanding burpees.

• Running Segments (Total Running Time: 00:44:45): Your running pace could use some adjustment, particularly to avoid fatigue when transitioning into the exercises. The first lap showed you might have gone a tad too fast.

Drill Suggestions:

• Interval Training: Include interval sessions where you alternate between sprinting and jogging. For example, sprint for 30 seconds, then jog for 1 minute, repeating for 20-30 minutes. This will help build your speed and endurance.
• Long Slow Distance Runs: Schedule a weekly long run at a conversational pace to build your aerobic base. This will improve your overall running efficiency.

• Roxzone (00:07:50): Your transition time was 00:53 slower than average! This can be a game-changer in a Hyrox race. You need to treat your transitions like part of the race—because they are!

Drill Suggestions:

• Practice Transitions: During your training, simulate race conditions by doing exercises back-to-back and timing your transitions. Focus on efficiency—how quickly can you move from one exercise to the next?
• Strength Conditioning: Incorporate circuit training that mimics the race’s structure. Work on fluidity and speed in equipment transitions.

Race Strategies:

When it comes to race day, having a solid strategy can be a game-changer:

• Pacing Strategy: Start the race at a slightly slower pace than you think you can handle. Remember, it’s a marathon, not a sprint. Your goal should be to finish strong, not to be gasping for air halfway through.
• Mind Your Transitions: Treat your transitions like a mini workout. Know what to expect and have a plan in place—this can save precious seconds!
• Focus on Breathing: Especially during the burpees and running, maintain a steady breathing pattern. Inhale for two reps, exhale for two. This will help keep you calm and focused.
• Visualize Success: Before the race, visualize yourself executing each segment smoothly. This mental practice can enhance performance and boost your confidence.

Conclusion:

Matt, you’ve shown incredible potential, and with a little refinement in your training, you’ll be unstoppable! Remember the words of David Goggins: “You are not going to die because you feel pain. You’re going to die because you don’t have the will to keep going.” You’ve got the will, my friend—now let’s turn that into results! Keep pushing, keep grinding, and let’s turn those weaknesses into strengths. The next time you step onto that Hyrox floor, you’ll be ready to conquer! 💥🏆

Now go crush those workouts, and remember: the only bad workout is the one you didn’t do. The Rox-Coach believes in you! 💪