Unwin Lewis Hyrox Result

Overall Performance

Lewis Unwin had a strong performance in the 2023 Birmingham HYROX race, finishing with an overall rank of 266 out of 1703 athletes, placing him in the top 15% of competitors. In his age group (U24), he achieved a rank of 16 out of 81 athletes, placing him in the top 19%. His overall time was 01:17:57, with a total running time of 00:39:11, which was 00:58 slower than the average.

Lewis performed exceptionally well in the running 1 segment, completing it in 00:03:16, which was 00:53 faster than the average. He also had a strong performance in the ski erg segment, finishing in 00:04:10, which was 00:04 faster than the average. These highlights indicate that he has good running and cardiovascular fitness.

However, there were areas where Lewis could improve his performance. The segments where he lost the most time were the run total, sled pull, sled push, wall balls, farmers carry, running 7, and running 6. These segments should be the focus of his training and improvement strategies.

Segments to Improve

1. Run Total: Lewis's total running time of 00:39:11 was 00:58 slower than the average. To improve this segment, he should focus on improving his overall fitness and running technique. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him increase his speed and endurance. Additionally, working on his running form, such as stride length and cadence, can also contribute to improved performance.

2. Sled Pull: Lewis's time of 00:05:03 in the sled pull segment was 00:21 slower than the average. To improve this, he should focus on building strength and power in his lower body and core. Exercises such as squats, deadlifts, and lunges can help him develop the necessary strength for pulling the sled efficiently. Additionally, practicing proper sled pulling technique, including maintaining a low center of gravity and using proper arm and leg drive, can also contribute to improved performance.

3. Sled Push: Lewis's time of 00:03:15 in the sled push segment was 00:17 slower than the average. To improve this, he should work on developing explosive leg power and upper body strength. Exercises such as box jumps, squat jumps, and push-ups can help him build the necessary strength and power for pushing the sled effectively. Additionally, focusing on maintaining a strong and stable core during the push can also contribute to improved performance.

4. Wall Balls: Lewis's time of 00:06:03 in the wall balls segment was 00:16 slower than the average. To improve this, he should focus on building leg and shoulder strength. Exercises such as squats, lunges, and overhead presses can help him develop the necessary strength for performing wall balls efficiently. Additionally, practicing proper wall ball technique, including maintaining a consistent rhythm and using the hips to generate power, can also contribute to improved performance.

5. Farmers Carry: Lewis's time of 00:02:14 in the farmers carry segment was 00:13 slower than the average. To improve this, he should focus on improving grip strength and overall body stability. Exercises such as deadlifts, farmer's walks, and kettlebell swings can help him develop the necessary strength and grip for carrying heavy loads effectively. Additionally, practicing proper posture and maintaining a strong core during the carry can also contribute to improved performance.

6. Running 7 and Running 6: Lewis's times of 00:05:10 and 00:05:09 in the running 7 and running 6 segments, respectively, were both slower than the average. To improve his running performance, he should focus on incorporating speed work, such as intervals and fartlek training, into his routine. Additionally, strength training exercises targeting the muscles used in running, such as lunges, squats, and calf raises, can help improve his running efficiency and speed.

Strategies

During the race, Lewis should focus on pacing himself effectively to maintain consistent performance throughout. It is important for him to avoid starting too fast and risking burnout later in the race. Implementing a strategy of starting at a slightly slower pace and gradually increasing speed as the race progresses can help him maintain energy and performance levels.

Additionally, Lewis should prioritize efficient transitions between exercise zones (roxzones). Improving his overall fitness and transition times can help him minimize time spent in the roxzones and maintain momentum throughout the race.

In conclusion, Lewis Unwin had a strong performance in the 2023 Birmingham HYROX race, but there are areas where he can improve. By focusing on specific training strategies and techniques, such as interval training, strength exercises, and form corrections, he can enhance his performance in the identified areas of improvement. Implementing race strategies such as effective pacing and efficient transitions will also contribute to better overall performance.