Matthew Coles Hyrox Result

Overall Performance:

Matthew, you've put in some serious work to achieve an overall rank of 257 out of 1485 athletes in the 2025 Warsaw Hyrox. That’s no small feat! Finishing in the top 17% is a testament to your dedication and resilience. Your total time of 01:11:34 reflects significant progress compared to previous races. For instance, you were 12:34 faster than your last outing in Las Vegas, which shows that you’re on the right track. However, there’s always room for improvement, and we’re going to dive into that.

Looking at your pacing strategy, you kicked things off with a strong start, but your later segments, especially during the running, seems to have dipped. Your total running time of 38:40 was 2:41 slower than the average for your group. This indicates that while you have a solid foundation, there’s a need to shift gears a bit during the running sections. It seems you might be leaning more towards the running side of things, but your strength training also needs attention to maximize your hybrid performance. Remember, as David Goggins says, “You’re not a product of your environment. You are a product of your decisions.” Let’s make those decisions count!

Segments & Race Analysis:

Breaking down your performance, we see that the initial running segments started strong, but then things began to slow down significantly. You finished the first running segment at 04:17, which is great, but then the third running segment spiked to 05:15. This indicates that you may have started too fast and then struggled to maintain that intensity. The average for the 5th and 6th running segments also shows that you lost precious seconds compared to peers. In contrast, your ski erg and farmers carry performed well, showcasing your strength abilities. However, your performance in the sled pull and the burpee broad jumps could use some attention, as they ranked lower compared to the average.

Overall, it appears you have the potential to become a well-rounded athlete, but the focus needs to be on maintaining that speed across all segments. The roxzone, where you spent 4:25, was also slower than average by 45 seconds, indicating that you might need to work on your transitions. Let’s ensure that every second counts!

Segments to Improve:

Now, let’s pinpoint those segments that are holding you back and devise a plan to turn them into strengths:

• Total Running: Your total running time shows a potential improvement of 04:19, aiming to bring it down to 34:21. This should be your primary focus during training, accounting for 70% of your efforts. To achieve this:
  • Interval Training: Incorporate high-intensity interval runs into your weekly routine. Aim for 4-6 intervals of 800m at a pace 10-15 seconds faster than your 5k pace, with a 2-minute rest in between.
  • Long Slow Distance Runs: Include one long run per week, gradually increasing the distance while maintaining a conversational pace to build endurance.
  • Pacing Drills: Practice starting at a controlled pace and then gradually increasing your speed in the middle of your runs. This prevents burnout in the earlier parts of the race.
• Sled Pull: You have a potential improvement of 00:44, from 04:15 to 03:31. Focus 11% of your training on this segment:
  • Strength Training: Incorporate deadlifts and rows into your routine to build the back and leg strength necessary for sled pulls.
  • Technique Work: Practice sled pulls specifically, focusing on maintaining a strong form throughout the movement.
• Burpees Broad Jump: With a potential improvement of 00:28 (from 04:01 to 03:33), focus 7% of your training here:
  • Speed Work: Add plyometric exercises such as jump squats and box jumps to enhance your explosiveness.
  • Burpee Drills: Practice your burpees with focus on speed and fluidity. Aim for quick transitions between the jump and the squat.
• Sled Push: You can improve by 00:18 (from 02:20 to 02:02), focusing 4% of your training:
  • Leg Strength: Squats and leg presses are your friends. The stronger your legs, the better you’ll push that sled.
  • Pushing Technique: When practicing sled pushes, focus on pushing from your legs and keeping your body low to maintain momentum.

Remember, Matthew, the key to improvement is consistency and focus. You can’t think about how hard this is; think about how good it’s going to feel when you crush that next race! 💪

Race Strategies:

Implementing effective strategies during the race can make a huge difference:

• Start Controlled: Begin your race at a moderate pace to ensure you have the energy to maintain intensity throughout.
• Transition Efficiency: Work on your transitions during training to minimize downtime. Practice moving quickly from one exercise to the next.
• Focus on Breathing: Maintain controlled breathing to help manage fatigue, especially during the running segments.
• Positive Self-Talk: Use motivational affirmations during the race to keep your mindset strong. Remember, every step is progress!

Conclusion:

Matthew, you’ve got the potential to elevate your performance significantly before your next races. The upcoming events in Berlin, Gdańsk, and Poznań are perfect opportunities to showcase your hard work. Remember to set specific goals for each race and track your progress. As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in your training, the freer you’ll feel on race day!

Keep pushing, stay focused, and let’s turn those weaknesses into strengths. And hey, if you’re ever feeling down, just remember: even the best athletes were once beginners. So, let’s roll up those sleeves and get to work. The next race is just around the corner, and you’re ready to crush it! 💥

Keep training, keep smiling, and remember to enjoy the journey. You’ve got this! - The Rox-Coach