Matthew Hastie, Michael Greenberg Hyrox Result

Overall Performance:

Matthew Hastie and Michael Greenberg, you both showed up to the 2025 Sydney Hyrox competition and gave it your all. Finishing with an overall time of 01:28:36 puts you in the top 68% of 1355 athletes, which is no small feat! Your total running time of 50:15 was just slightly slower than the average, but it indicates a strong runner profile. You both started off with a strong pace in the first segment but let’s dig into the nitty-gritty because there’s always room for improvement. Remember, every second counts, and in the world of Hyrox, it could be the difference between podiums and participation. As David Goggins says, “You are not going to quit. You are going to be tired. You are going to be sore. But you are not going to quit!”

Segments & Race Analysis:

The race had its ups and downs. In your first running segment, you clocked in at 04:52, which was 36 seconds quicker than the average. This indicates that you have a solid start, but as the race progressed, we can see some time loss in later running segments, particularly in running 5 and running 8. While your total running time is slightly slower than the average, it shows that Matthew has a good running base, and there’s room to work on strength training since you might be spending more time resting than pushing your limits. The Roxzone, which took 10:13, was significantly slower than the average, indicating that transitions need work. The key takeaway here is that pacing is crucial; you both need to find that balance between speed and strength throughout the race.

Segments to Improve:

Let’s dive into the segments where there’s the most potential for improvement. You both performed admirably, but there are definitely areas to focus on:

• Burpees Broad Jump (BBJ): Your time of 04:50 was slower than average by 01:01. This segment had the highest potential for improvement with a focus of 46% during training. To improve this segment, incorporate drills like explosive box jumps and plyometric circuits. Aim for quick transitions between movements to enhance your explosive power and stamina.
• Running Performance: While your total running time is only 11 seconds slower than average, you can still improve it. Your focus during training should be 51%. Consider incorporating interval sprints into your routine. Try doing 400m sprints at race pace followed by recovery jogs. This will help increase your overall speed and endurance.

To enhance your performance in these segments, here are some specific exercises and drills for both of you:

• For Burpees Broad Jump:
  • Perform 5 sets of 10 burpees, focusing on explosive jumps after each burpee.
  • Incorporate shuttle runs to improve speed and agility, aiming for quick changes in direction.
• For Running:
  • Weekly long runs at a steady pace, gradually increasing the duration.
  • Hill sprints to build leg strength and power; 8-10 sprints lasting 20-30 seconds each.

Lastly, don’t neglect your mobility work! Stretching, foam rolling, and yoga can help you recover and improve your overall flexibility, which is crucial for Hyrox performance.

Race Strategies:

Going into your next races, remember to implement strategic pacing. Start strong but be mindful of conserving energy for the latter segments. Here are some strategies:

• Segment Management: Keep an eye on your pacing. If you start to feel fatigued, adjust your speed slightly to prevent burnout. Remember, it’s a marathon, not a sprint!
• Transition Time: Work on minimizing your Roxzone time. Practice quick transitions in training; set a timer and challenge yourselves to beat it. Think of it as a race against your own personal best!

Conclusion:

Matthew and Michael, you both have shown tremendous progress since your last race in 2024, where you finished 29:09 slower. The improvements reflect your dedication and hard work. As you gear up for the next races, such as HYROX Perth in September and Cigna Healthcare HYROX Hong Kong in July, keep pushing your limits. Remember, “The only way to prove you are a good athlete is to get out there and put it on the line.” You’ve got this! 💥

So lace up those shoes, embrace the grind, and let’s get to work! You’re not just athletes; you’re warriors in this arena. Let’s aim for those podiums together! 💪🏆

Keep moving forward, and remember, I’m Rox-Coach, and I’m here to help you unleash your full potential!