Nicky Taylor, Matthew Nyack Hyrox Result

Overall Performance:

Nicky Taylor and Matthew Nyack, you both crushed it at the 2025 Heerenveen Hyrox competition! Finishing 19th overall out of 92 athletes and securing 2nd place in your age group (40-49) is no small feat! You’re in the top 20% overall and top 15% for your category—talk about a solid showing! 💪

Your overall time of 01:01:39 is impressive, especially considering the fierce competition. With a total running time of 31:58, you were 1:18 faster than average, suggesting you're more of a runner in terms of profile. But let’s not get too comfortable—there’s always room for improvement. You’ve got the running legs, but we need to build up that strength, especially in those segments that slowed you down.

Looking at your pacing, it seems you started a bit slower than the average runner in your category. The first segment was a touch slower than optimal, but you picked it up in Running 2. However, as you progressed, your times fluctuated, especially in the later running segments. This indicates that while you can run, there’s a need for a more strategic pacing approach to sustain that speed throughout the race.

Segments & Race Analysis:

Your performance across the segments paints a clear picture of where you excelled and where we need to focus our efforts. Here’s how you stacked up against the average:

• Running 1: 03:57 (+00:12 compared to average) - You started a bit slow; it’s like your legs were still waking up from a long nap!
• Ski Erg: 03:44 (+00:04 compared to average) - Solid, but we can make it smoother.
• Running 2: 03:49 (-00:10 compared to average) - Nice job picking it up here; keep that momentum going!
• Sled Push: 01:42 (-00:09 compared to average) - A bit of a struggle, but don’t worry; it’s not the end of the world, just the sled!
• Running 3: 03:58 (-00:15 compared to average) - A dip here; we need to work on maintaining energy.
• Sled Pull: 03:40 (+00:07 compared to average) - Not too shabby, but could use a little oomph.
• Running 4: 03:57 (-00:16 compared to average) - Another dip; maybe your legs were throwing a mini protest?
• Burpees Broad Jump: 02:34 (+00:14 compared to average) - A bit slow here; let’s jump into some drills!
• Running 5: 03:59 (-00:19 compared to average) - This time is telling us your legs were feeling heavy.
• Rowing: 03:56 (-00:06 compared to average) - Consistent, but let’s find a way to make it faster.
• Running 6: 03:59 (-00:15 compared to average) - Still in the slower lane here; let’s kick it up a notch!
• Farmers Carry: 01:35 (+00:04 compared to average) - Strong performance, but we can boost that strength further.
• Running 7: 04:01 (-00:17 compared to average) - A real slowdown; time to dig deeper!
• Sandbag Lunges: 03:28 (+00:24 compared to average) - We need to work on this; it’s a big chunk of time to improve!
• Running 8: 04:23 (+00:06 compared to average) - Not the best finish; legs were likely feeling it.
• Wall Balls: 03:37 (-00:11 compared to average) - Solid effort; just keep that form tight!
• Roxzone: 05:30 (+00:57 compared to average) - Too much time resting; we need to work on those transitions.

Overall, it’s clear that while the running segments showed your strength, the transitions and strength-based exercises could use a little TLC. Time to turn those weaknesses into strengths! 💥

Segments to Improve:

Let’s zero in on the segments where you have the most potential for improvement. By focusing on these areas, we can shave off precious seconds and elevate your performance to the next tier. Here’s what we’re looking at:

• Sandbag Lunges:
  • Current Time: 03:28
  • Potential Improvement: 00:38 (target time: 02:50)
  • Focus during Training: 32%

  To improve here, we’ll implement more lunges in your routine, focusing on form and weight distribution. Try adding weighted lunges with pauses to increase time under tension. Also, consider using a tempo approach: take 3 seconds to go down, pause for 1 second, and explode back up. This will build strength and stability. Don’t forget to mix in some plyometric lunges for explosiveness!

• Burpees Broad Jump:
  • Current Time: 02:34
  • Potential Improvement: 00:29 (target time: 02:05)
  • Focus during Training: 25%

  Let’s pump up your BBJ performance! Incorporate more explosive movements into your training. You can mix BBJs with squat jumps and mountain climbers to increase your heart rate and power output. Work on your rhythm; practice combining a burpee and a broad jump in a fluid motion. This will not only enhance your speed but also your endurance for the event!

• Sled Pull:
  • Current Time: 03:40
  • Potential Improvement: 00:25 (target time: 03:15)
  • Focus during Training: 21%

  To tackle the sled pull, we need to enhance your posterior chain strength. Incorporate deadlifts and sled pulls into your regimen. Focus on technique and ensure you’re driving through your heels while pulling. You can also work on increasing your endurance with longer sled pulls at sub-maximal weights. This will help you maintain strength over the distance.

By channeling 78% of your training focus into these segments, you’ll be well on your way to transforming them into strengths! Remember, it’s not just about hard work; it’s about smart work. 💪

Race Strategies:

Now let’s talk strategy! The right approach can make all the difference in your race performance. Here’s what I recommend:

• Pacing: Start off with a stronger, more consistent pace in the early running segments. Don’t let those initial nerves dictate your speed. Keep it steady, stay in control, and find your rhythm.
• Transitions: Work on your transitions. Practice moving quickly from one exercise to another. Time spent resting in the Roxzone can be better utilized by planning your transitions ahead of time. Make it a habit to visualize your upcoming segment while finishing the previous one.
• Breath Control: Use breath control during strength exercises to maintain focus and energy. Inhale during the easier parts of the movements and exhale during the exertion phase. This will help you keep your heart rate steady and prevent fatigue.
• Mental Strategy: Keep a positive mindset throughout the race. Remember why you’re doing this and visualize your success. As David Goggins says, “You are your own hero.” You’ve got this!

Conclusion:

Nicky and Matthew, your performance at this Hyrox event shows that you’ve got the grit and determination to succeed. As you look ahead to future races, keep these strategies and improvement areas in your back pocket. The next challenge is just around the corner, and with a bit of focus and dedication, you’ll be ready to tackle it head-on!

Incorporate this feedback into your training plan, and remember, “The only easy day was yesterday.” Keep pushing, stay motivated, and let’s get to work turning those weaknesses into strengths. 💥 Who’s ready to crush it in the next race? Let’s go! 🏆💪

Stay strong, and keep hustling!

Your Rox-Coach