Lodge Finley Hyrox Result

Overall Performance

Finley Lodge had a strong performance in the HYROX race in London, finishing with an overall rank of 233 out of 1274 athletes, placing him in the top 18% of participants. In his age group (U24), he achieved a rank of 11 out of 58 athletes, also in the top 18%. His overall time was 01:19:52, with a total running time of 00:42:12, which was 03:32 slower than the average.

Looking at his splits, it is evident that Finley struggled with the running segments, particularly Running 1, Running 3, Running 4, Running 2, and Running 5. These segments accounted for the majority of the time lost during the race. Additionally, the Roxzone time was 01:12 slower than average, indicating that Finley may have taken longer rest periods or transitions between exercises.

To improve his overall performance, Finley should focus on enhancing his fitness level and reducing his transition time. Improving his overall fitness will help him maintain a faster pace throughout the race, while reducing transition time will allow for a smoother flow between exercises, minimizing time lost.

Segments to Improve

1. Running 1: Finley was 00:37 slower than the average for this segment. To improve his running speed, he should incorporate interval training into his routine. Interval training involves alternating between high-intensity sprints and recovery periods, helping to improve speed and endurance. Additionally, practicing proper running form and technique, such as maintaining a tall posture and utilizing arm swing, can also contribute to faster running times.

2. Running 3: Finley was 00:27 slower than the average for this segment. He can improve his running performance by incorporating hill training into his workouts. Running uphill engages different muscle groups and improves strength and power, which can translate to faster running times on flat surfaces. Additionally, including plyometric exercises, such as jump squats and bounding, can enhance explosive power and running efficiency.

3. Running 4: Finley was 00:22 slower than the average for this segment. To improve his running speed and endurance, he should focus on increasing his weekly mileage gradually. Gradually increasing mileage allows the body to adapt and build endurance, ultimately improving running performance. Additionally, incorporating tempo runs, where Finley maintains a comfortably hard pace for a sustained period, can help improve his race pace.

4. Running 2: Finley was 00:19 slower than the average for this segment. To improve his running speed, he should incorporate speed drills into his training routine. This can include exercises such as high knees, butt kicks, and strides, which help to improve running mechanics and increase leg turnover. Additionally, practicing negative splits during training runs, where Finley gradually increases his pace throughout the run, can help improve his ability to maintain a faster pace.

5. Running 5: Finley was 00:18 slower than the average for this segment. To improve his running performance, he should focus on building strength and power through resistance training exercises. Incorporating exercises such as squats, lunges, and deadlifts into his routine can help develop the muscles needed for faster running speeds. Additionally, including plyometric exercises like box jumps and lateral bounds can enhance explosive power and running efficiency.

Strategies

During the race, Finley should focus on pacing himself appropriately to avoid burning out too early. He should aim to maintain a consistent pace throughout the entire race, rather than starting too fast and slowing down towards the end. Proper pacing will help him maintain energy levels and avoid unnecessary fatigue.

Finley should also prioritize efficient transitions between exercises to minimize time lost. Practicing smooth transitions during training sessions will help him become more comfortable and efficient when moving between exercises during the race.

Additionally, Finley should consider implementing mental strategies such as visualization and positive self-talk to stay focused and motivated throughout the race. Visualizing successful race scenarios and using positive affirmations can help boost confidence and maintain a strong mindset.

In summary, to improve his performance in future HYROX races, Finley Lodge should focus on improving his overall fitness level, reducing transition times, and targeting specific areas of weakness identified in his splits analysis. By implementing specific training strategies and techniques, such as interval training, hill training, resistance training, and mental preparation, Finley can enhance his performance and achieve faster running times.