Steven Stead, Matthew Barrett Hyrox Result

Overall Performance:

Hey Steven and Matthew, first off, let’s take a moment to recognize the grit you showed out there! Finishing in 1:20:55 puts you both in the top 58% overall and the top 50% in your age group—solid work! 🏆 This isn’t just a race; it’s a testament to your hard work and determination.

From what I can see, you both have a hybrid profile, but with a slight lean towards the running side. Your total running time of 43:56, which is 2:14 faster than average, shows that you have the lungs to keep pushing the pace. However, we need to tighten up those strength segments to elevate your performance to the next level. Remember, it’s not just about running fast; it's about being a well-rounded athlete. After all, no one is ever going to ask you for your 5K time in a Hyrox race! 😉

Segments & Race Analysis:

Now, let’s break down how you tackled the race. The first running segment was a strong start, clocking in at 4:51, which is 21 seconds faster than average—nice! However, the sled push segment was a bit rough. At 1:18, you both found yourselves in the 6th percentile. This is where your overall strength needs some serious work, as this is a segment that can make or break your race time.

The transitions, or "Roxzone," were a little slower than average at 10:01, which is 2:41 longer than average. This indicates that there were some wasted seconds during the transitions. With Hyrox, every second counts, and that’s an area we can definitely improve on. As we dissect the segments, we’ll focus on where to shave off time and increase strength to make those transitions seamless.

Segments to Improve:

Let's zero in on the segments that need the most attention. Here are the two segments with the most potential for improvement:

• Sandbag Lunges: Current Time: 04:09; Potential Improvement: 00:25 (Target Time: 03:44). Focus during training: 49%.
• Wall Balls: Current Time: 04:44; Potential Improvement: 00:22 (Target Time: 04:22). Focus during training: 43%.

For the sandbag lunges, we want to enhance your lower body strength and endurance. Try incorporating the following into your training:

• Lunge Variations: Forward lunges, reverse lunges, and walking lunges with a sandbag or kettlebell. Aim for 3 sets of 10-15 reps.
• Weighted Step-Ups: Use a box or bench to perform step-ups with added weight. This mimics the lunge motion while strengthening your quads and glutes. 3 sets of 10 reps per leg.
• Dynamic Stretching: Focus on hip flexors and hamstrings to enhance your range of motion. This will help you with your form during lunges.

Now, when it comes to wall balls, we need to ensure you’re both explosive and consistent. Here’s how:

• Wall Ball Practice: Perform sets of wall balls, focusing on hitting your target consistently. Start with 3 sets of 15-20 reps and increase as you improve.
• Core Strengthening: Incorporate planks, Russian twists, and medicine ball throws to build the core stability needed for explosive movements.
• Plyometric Drills: Box jumps or squat jumps can enhance your explosiveness, which will translate into more power during your wall balls.

By focusing 49% of your training on lunges and 43% on wall balls, you’re targeting the right areas for improvement. You know what they say—“Train hard, race easy!” 💥

Race Strategies:

Now, let’s talk strategy. Racing in Hyrox requires not just physical strength but also mental fortitude. Here are some tactics to consider:

• Pacing Strategy: Start strong but not too fast. Given your strong first segment, maintain that energy but be mindful not to burn out early. Control your breathing and focus on consistent pacing.
• Transition Training: Practice your transitions during training sessions. Simulate race conditions to get comfortable with moving quickly from one segment to the next. An efficient transition can save you a ton of time.
• Focus on Nutrition and Hydration: Have a solid nutrition and hydration plan leading up to the race and during it. This means fueling your body properly before the race, and staying hydrated will help maintain your energy levels throughout the competition.
• Stay Mentally Tough: When the going gets tough, remember why you started this journey. Visualize your success and push through the discomfort. “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Conclusion:

Steven and Matthew, your journey in Hyrox is just getting started! With the next races on the horizon—HYROX Perth in September and Cigna Healthcare HYROX in Hong Kong in July—you have ample opportunities to put this feedback into action.

Embrace the grind, remember the process, and most importantly, enjoy the journey. Every workout, every race, and every moment on this path is a step towards becoming the best version of yourselves. So, let’s tackle those weaknesses head-on. You both have the potential to take your performance from solid to phenomenal!

And remember, “If you’re not first, you’re last… unless you’re in a relay!” Keep pushing your limits, and I can’t wait to see what you achieve next! 💪

This is The Rox-Coach, signing off and ready to help you crush those goals! Let’s go! 💥