Lewis Vicky Hyrox Result

Overall Performance

Vicky Lewis performed exceptionally well in the 2023 London Hyrox race, finishing with an overall rank of 115 out of 2806 athletes, placing her in the top 4% of all participants. Additionally, she achieved a rank of 26 out of 572 athletes in her age group, which is also in the top 4%.

Vicky's overall time of 01:17:47 was commendable, showcasing her endurance and determination throughout the race. However, there are areas where she could further improve to enhance her performance.

Based on the splits analysis, Vicky demonstrated strength and speed in certain segments such as Running 1 and the Ski Erg, where she performed faster than the average time. This suggests that she possesses good running and cardiovascular abilities.

Segments to Improve

1. Running 5: Vicky's time of 00:05:37 in Running 5 was 27 seconds slower than the average time. To improve this segment, she should focus on endurance training and increasing her running speed. Incorporating interval training, hill sprints, and tempo runs into her routine can help improve her running performance.

2. Running 8: Vicky's time of 00:05:56 in Running 8 was 25 seconds slower than the average time. To enhance her performance in this segment, she should work on building her endurance and strength through longer distance runs and incorporating strength training exercises such as lunges, squats, and deadlifts.

3. Running 3: Vicky's time of 00:05:23 in Running 3 was 20 seconds slower than the average time. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, tempo runs, and hill sprints can help her improve her pace and overall performance in this segment.

4. Roxzone: Vicky's time of 00:05:45 in the Roxzone was 20 seconds slower than the average time. To improve this segment, she should focus on improving her overall fitness and transition time. Incorporating functional training exercises, circuit training, and plyometric exercises can help increase her overall fitness and reduce transition time between exercises.

5. Sled Pull: Vicky's time of 00:05:21 in the Sled Pull was 17 seconds slower than the average time. To enhance her performance in this segment, she should focus on improving her strength and technique. Incorporating exercises such as deadlifts, squats, and sled pulls into her training routine can help improve her strength and speed in this particular exercise.

Strategies

1. Pacing: Vicky should focus on maintaining a consistent pace throughout the race to avoid burning out early on. It may be beneficial for her to start at a slightly slower pace and gradually increase her speed as the race progresses.

2. Strategic Rest: During the race, Vicky should strategically plan her rest periods in the Roxzone to minimize time lost. By practicing efficient transitions between exercises and minimizing rest time, she can optimize her overall race performance.

3. Mental Preparation: Vicky should work on developing mental strategies to stay focused and motivated throughout the race. Incorporating visualization techniques, positive self-talk, and setting small goals along the way can help her maintain a strong mental state and push through any physical challenges.

4. Strength Training: To improve overall performance, Vicky should incorporate strength training exercises into her routine. This will help improve her power, endurance, and overall athleticism, allowing her to excel in strength-based exercises and maintain a strong running pace.

In summary, Vicky Lewis showed great performance in the 2023 London Hyrox race, achieving a top 4% rank in both the overall and age group categories. To further improve her performance, Vicky should focus on enhancing her running times in segments such as Running 5 and Running 8, while also improving her overall fitness and transition time in the Roxzone. By incorporating specific training strategies and techniques, she can continue to excel in future races and further improve her overall performance.