Lomas Teddy Hyrox Result

Overall Performance:

Teddy Lomas' performance in the 2024 Madrid HYROX race places him solidly within the top third of competitors both overall and within his age group, a commendable achievement. His overall time and percentile rankings indicate a well-rounded fitness level, with particularly strong performances in strength-focused exercises such as the Burpees Broad Jump, Rowing, Sandbag Lunges, and Wall Balls. These segments suggest Teddy has a strong base in explosive power and strength endurance.

However, his 'Total running time' was notably slower than the average, which identifies him more with a strength-based athlete profile rather than a runner. This is further supported by the fact that his starting pace in Running 1 was only slightly faster than average, after which his running splits progressively fell behind, indicating potential issues with pacing or endurance over the course of the race. His roxzone time being faster than average suggests good transition efficiency, but overall fitness and pacing could be areas for improvement.

Segments to Improve:

• Running Segments: The largest area for improvement lies in Teddy's running, particularly noted in Running 2 through Running 7 where his performance significantly drops. Focusing on endurance training, including long runs at a steady pace, interval training for speed endurance, and tempo runs to improve lactate threshold, could help. Specific drills such as hill repeats and fartlek training will also enhance both speed and endurance. Additionally, incorporating running form drills to ensure efficiency in movement can reduce fatigue, allowing for better performance throughout the race.
• Sled Push: While not as pronounced a deficit, improvement in the Sled Push could yield better overall times. Strengthening the posterior chain through exercises like deadlifts, hip thrusts, and kettlebell swings, combined with specific sled push drills varying in weight and speed, can enhance performance. Practicing short, high-intensity intervals with the sled can also simulate race conditions, improving both strength and endurance for this segment.

Race Strategies:

• Improved Pacing: Given the tendency to start strong and fade, developing a more consistent pacing strategy will be crucial. Using a running watch to monitor pace in real-time can help maintain a steady effort throughout the race. Training should also incorporate runs at target race pace to develop a better internal sense of pacing.
• Transition Efficiency: Despite relatively good transition times, there's always room for improvement. Practicing rapid transitions between running and strength segments during training can reduce overall time. This includes setting up mock stations to simulate race day conditions, ensuring that transitions become second nature.
• Strength Endurance Balance: Focusing on maintaining strength while building running endurance will ensure that Teddy does not lose his advantage in strength-based events. Circuit training that combines strength exercises with short bursts of high-intensity running can mimic race conditions and improve overall performance.

By addressing these identified areas of improvement with specific, targeted training strategies, Teddy Lomas has the potential to significantly enhance his performance in future HYROX races. Balancing his evident strength with improved running endurance and pacing will make him a more formidable competitor overall.