Dodds Leigh Hyrox Result

Overall Performance

Leigh Dodds finished the 2024 Perth Hyrox race in 1:26:23, placing him in the top 36% overall and the top 38% within his age group. His performance indicates a balanced profile, with strengths in both running and strength-based exercises. However, his overall running time was slightly slower than average by 34 seconds, suggesting a need for improvement in running endurance. Notably, his ranking in the Ski Erg, Sled Push, and Sled Pull exercises were strong, showcasing his strength capabilities. The initial running segments indicate that he started slightly slower than average but managed to maintain a consistent pace throughout the race.

Segments to Improve

• Roxzone (00:09:30, 96 Percentile Rank)

  The Roxzone time was significantly slower than average, suggesting a need to enhance transition efficiency. Improved fitness and quicker transitions can be achieved through specific drills:

  • Transition Drills: Practice quick transitions between different exercises. Set up a circuit with minimal rest between stations.
  • High-Intensity Interval Training (HIIT): Implement short bursts of high-intensity exercises followed by minimal rest to improve cardiovascular endurance and transition efficiency.
• Total Running Time (00:43:58, 00:34 slower than average)

  To improve running endurance and speed, Leigh should focus on building running-specific strength and aerobic capacity:

  • Long Runs: Incorporate weekly long runs to build endurance.
  • Tempo Runs: Run at a steady, challenging pace to increase lactate threshold.
  • Strength Training: Focus on lower body exercises like squats and lunges to boost running power.
• Burpees Broad Jump (00:05:11, 51 Percentile Rank)

  Improving explosive strength and agility can enhance performance in this segment:

  • Plyometric Training: Include box jumps and burpees in workouts to improve explosiveness.
  • Core Strengthening: Exercises like planks and Russian twists to stabilize during jumps.
• Sandbag Lunges (00:04:54, 45 Percentile Rank)

  Enhancing lower body strength and stability will improve performance here:

  • Weighted Lunges: Perform lunges with added weight to mimic race conditions.
  • Balance Drills: Single-leg exercises to improve stability and control.

Race Strategies

• Pacing Strategy: Start at a steady pace to conserve energy for later stages. Consider a negative split strategy where the second half of the race is faster than the first.
• Efficient Transitions: Minimize time spent in the Roxzone by practicing efficient transitions during training. Focus on quick breathing recovery techniques and mental preparedness to switch exercises seamlessly.
• Strength Maintenance: Maintain strength levels in exercises like the Sled Push and Sled Pull where Leigh already excels, while focusing on improving running and transition times.