Matthew Munson, Steve Tompkins Hyrox Result

Overall Performance:

Matthew and Steve, congrats on your performance at the 2025 Sydney Hyrox event! Finishing in 1:40:28 puts you both in the top 73% of a competitive field of 1355 athletes, and 20th in your age group of 50-54. That’s no small feat! 🏆 Your total running time of 51:04 is significantly faster than the average by a solid 7:18, which clearly indicates that you both have a runner's edge. However, your pacing tells a different story, and we need to address some strategies to harness your running strength while enhancing your overall performance in the strength segments.

Matthew, you started strong with your best running lap at 04:41, but the subsequent runs showed a drop-off. This suggests that while you have speed, your stamina and pacing during the race could use some fine-tuning. You both have the potential to become a hybrid powerhouse, but we need to balance your running prowess with the needed strength to tackle the demanding segments! Remember, "We all have the ability to do more than we think we can." - David Goggins 💥

Segments & Race Analysis:

Let’s dive into the segments. You both had notable performances in specific areas:

• Ski Erg: A fantastic showing at 04:21, keeping you in the 89th percentile! Clearly, you’ve got the upper body endurance nailed down.
• Sled Pull: 4:35 is impressive, landing in the 94th percentile! Keep building that pulling strength.
• Sandbag Lunges and Wall Balls: These segments are where you can significantly improve. With times of 07:14 and 08:51 respectively, you both have the opportunity to shave off substantial time by focusing on these elements.
• Roxzone: At 11:43, it seems like you both spent more time than average here. A potential area of rest or transition that could be optimized.

In terms of pacing, your running times suggest that while you have a good base speed, the endurance and ability to maintain that pace could be enhanced. The drop-off in running segments shows you may have started too fast, which left you with less energy for the strength segments. Always remember that running is like a marriage; if it’s not working out, you gotta make adjustments! 😂

Segments to Improve:

Now, let’s focus on the two segments that had the most room for improvement:

• Wall Balls - Current Time: 08:51
• Potential Improvement: 03:32 (targeting a time of 05:19).
• Focus during training: 55%
• Drills: Incorporate wall ball shots into your routine, but focus on technique over volume. Aim for sets of 10-15 reps with a focus on form. Gradually increase the weight of the ball as you get more comfortable. Shorter, high-intensity intervals (20-30 seconds) can simulate race conditions.
• Form Corrections: Ensure your squat depth is adequate and that the ball is released at a consistent height. Engage your core to maintain stability.
• Sandbag Lunges - Current Time: 07:14
• Potential Improvement: 02:33 (targeting a time of 04:41).
• Focus during training: 40%
• Drills: Perform weighted lunges with a focus on stepping out far enough to maintain a 90-degree angle in your front knee. Incorporate both walking and stationary lunges in your sessions, aiming for a higher number of reps, resting as little as possible between sets to build endurance.
• Form Corrections: Keep your chest up and core engaged throughout the movement. Make sure to alternate legs to develop balance and strength evenly.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing Strategy: Start strong but controlled. Aim for a consistent pace that you can maintain without significant fatigue. Consider the first two running segments as warm-ups rather than all-out efforts.
• Transition Efficiency: Work on your Roxzone time. Train with quick transitions between exercises to minimize downtime. A quick sip of water can be a good strategy, but don’t turn it into a coffee break! ☕
• Mindset: Keep a positive mindset during the race. When the going gets tough, remember that every second counts and you’re building not just a strong body but a resilient mind. "Pain is just weakness leaving the body." - Chesty Puller.

Conclusion:

Matthew and Steve, you’ve shown tremendous potential in your performance, but the road to greatness is paved with continuous improvement. As you look towards your upcoming races, including the HYROX Perth events in September and the Cigna Healthcare HYROX in Hong Kong at the end of July, apply these strategies and focus areas to sharpen your performance.

Keep pushing your limits; remember, "You’re only one workout away from a better mood!" 💪 Stay consistent, stay motivated, and keep those transitions sharp! The finish line is just the beginning of your next challenge. Let’s turn those weaknesses into strengths, and before you know it, you’ll be smashing your goals! The Rox-Coach believes in you both! 🚀