Gale Lewis Performance Analysis

Overall Performance:

Lewis Gale showed a commendable effort in the 2024 Glasgow HYROX, finishing in the top 71% of all athletes and 73% within his age group. His performance highlights his strengths in the Ski Erg, Sled Push, and Sled Pull segments, where he significantly outperformed the average. Conversely, his running segments, especially the first one, were slower than the average, suggesting a potential area for improvement. The Total Running Time indicates Lewis has a more strength-oriented profile, as it is slower than average. Notably, his pacing appeared to start too slow in the running segments, but improved as the race progressed, indicating a need for better race-start strategy and pacing consistency.

Segments to Improve:

• Running Segments: To enhance his running performance, Lewis should focus on interval training to improve speed and VO2 max. Incorporating hill sprints and tempo runs will also build endurance and speed. A suggested routine could include 1 day of interval training (e.g., 400m repeats at race pace with equal rest), 1 day of hill sprints (10-12 short, high-intensity sprints), and 1 long, steady run per week to build endurance.
• Burpees Broad Jump: This segment was significantly slower than average. To improve, Lewis should work on plyometric exercises to increase explosive strength and agility. Box jumps, squat jumps, and lunge jumps should be incorporated into his training 2-3 times a week. Additionally, practicing burpees with a focus on form and efficiency can decrease the time spent on this obstacle.
• Sandbag Lunges: The slow time here suggests a need for stronger lower-body endurance and strength. Incorporating weighted lunges, step-ups, and squats into his training regimen will build the necessary muscle endurance. Training should also include carrying or dragging a weight to simulate race conditions, aiming for 2 sessions a week.
• Wall Balls: Although not the slowest segment, improvement here could contribute to overall performance gains. Focus should be on strengthening the shoulders, legs, and core to improve efficiency. Exercises like thrusters, medicine ball slams, and kettlebell swings will help. Practicing wall balls for accuracy and consistency, aiming for 3 sets of 15-20 reps twice a week, is recommended.

Race Strategies:

• Improved Pacing: Lewis should aim for a more consistent pace throughout the race. Starting too slow can leave too much to make up later on. Practicing pacing strategy in training runs, aiming to keep a steady effort level rather than fluctuating speeds, will be crucial.
• Transition Efficiency: Given that Lewis's Roxzone time was faster than average, focusing on minimizing transition times between exercises can shave seconds off his overall time. This includes practicing quick changes between running and strength exercises, as well as ensuring all equipment is handled efficiently.
• Strength and Running Balance: As Lewis has a strength-oriented profile, maintaining a balance between running and strength training will be key. While continuing to build on his strength advantages, increasing the focus on running endurance and speed will yield a more balanced performance. Integrating at least three running-focused sessions into his weekly training, tailored to address his specific weaknesses in pacing and endurance, will support this balance.

By focusing on these key areas of improvement and implementing the suggested training strategies and race tactics, Lewis Gale can expect to see significant improvements in his future HYROX race performances.