Overall Performance
Lewis Keywood had a solid performance in the 2022 London HYROX PRO race. He finished with an overall rank of 69, which puts him in the top 48% of all athletes. In his age group (35-39), he ranked 18th out of 28 athletes, placing him in the top 64%. His overall time of 01:25:14 is commendable, and he showed strength in the running segments, with a total running time of 00:37:04, which is 04:20 faster than the average.
Segments to Improve
1. Sandbag Lunges: Lewis Keywood lost significant time in this segment, clocking in at 00:06:50, which is 01:48 slower than the average. To improve performance in this area, he should focus on strengthening his lower body, particularly his quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help build strength and endurance. Additionally, practicing sandbag lunges specifically during training sessions will help improve form and efficiency.
2. Wall Balls: Keywood struggled in the Wall Balls segment, completing it in 00:07:57, which is 01:26 slower than the average. To enhance performance in this area, he should work on developing upper body strength, particularly in the shoulders, arms, and core. Exercises such as shoulder presses, push-ups, and planks can help build the necessary strength. Additionally, practicing wall balls with proper technique and focusing on explosiveness will improve efficiency and speed.
3. Sled Push: Keywood's time of 00:04:18 in the sled push segment was 01:06 slower than the average. To improve performance in this area, he should focus on building overall strength and power in the legs and core. Exercises such as squats, deadlifts, and sled pushes themselves can help build the necessary strength and explosiveness. Additionally, practicing sled pushes with proper technique and focusing on maintaining a consistent and powerful push will improve speed and efficiency.
4. Sled Pull: Keywood struggled in the sled pull segment, completing it in 00:06:11, which is 00:59 slower than the average. To improve performance in this area, he should focus on building upper body and back strength, particularly in the arms, shoulders, and lats. Exercises such as pull-ups, rows, and lat pulldowns can help build the necessary strength. Additionally, practicing sled pulls with proper technique and focusing on maintaining a consistent and powerful pull will improve speed and efficiency.
5. Burpees Broad Jump: Keywood's time of 00:05:40 in the burpees broad jump segment was 00:43 slower than the average. To enhance performance in this area, he should focus on improving overall conditioning and explosiveness. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve cardiovascular endurance and explosiveness. Additionally, practicing burpees and broad jumps with proper form and focusing on speed and efficiency will lead to better performance.
Strategies
To improve overall performance in future races, Lewis Keywood should consider the following strategies:
1. Pacing: Keywood showed good pacing in this race, with consistent splits throughout. However, to further improve, he should focus on maintaining a steady pace and avoiding starting too fast or slowing down towards the end of the race. Consistency in pacing will help him maintain energy levels and perform at his best.
2. Transition Efficiency: Keywood should work on improving his transition time in the roxzone. This can be achieved by improving overall fitness and conditioning, as well as practicing quick and efficient transitions during training sessions. By reducing transition time, he can gain an advantage over his competitors and improve his overall race time.
3. Specific Training Focus: Based on his faster total running time compared to the average, Keywood should continue to prioritize his running training. Incorporating interval training, hill sprints, and long-distance runs into his training routine will help further improve his running performance. Additionally, he should continue to work on overall strength and conditioning to excel in the strength-based segments of the race.
4. Mental Preparation: Keywood should focus on mental preparation and developing mental toughness to push through challenging segments of the race. Visualizing success, setting specific goals, and practicing mental resilience during training sessions will help him overcome any obstacles he may encounter during the race.
By implementing these strategies and focusing on the identified areas of improvement, Lewis Keywood can enhance his performance in future HYROX races and achieve even better results.