Lesmond Jade Hyrox Result

Overall Performance:

Jade Lesmond's performance in the 2024 Manchester HYROX race places him within the top 34% of all athletes and the top 36% in his U24 age group, which is commendable. Notably, Lesmond exhibits a balanced proficiency between strength and endurance components, highlighted by faster-than-average performances in the Ski Erg, Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. His total running time, however, was 03:28 slower than average, indicating a stronger inclination towards strength exercises over running. The pacing strategy appears slightly off, with a tendency to start at a reasonable pace but losing time progressively in later running segments. This suggests a potential issue with endurance or pacing strategy throughout the race.

Segments to Improve:

• Total Running Time: The most significant area for improvement lies in the total running time. Incorporating interval training, specifically VO2 max workouts, could enhance Lesmond's running economy and speed. Sessions such as 400m repeats at a fast pace with equal rest periods, and longer tempo runs at a challenging but sustainable pace, will be particularly beneficial. Additionally, focusing on running form, such as maintaining a relaxed upper body and efficient stride length, can improve overall running efficiency.
• Roxzone: The slower Roxzone time suggests a need for better transition efficiency and overall fitness. High-intensity circuit training that mimics the quick switch between exercises experienced during a race can help. Exercises should combine strength movements with short bursts of running or rowing to simulate race conditions. Practicing transitions between exercises, focusing on reducing rest times and optimizing movement paths, will also aid in cutting down Roxzone times.
• Running Segments (5, 6, 7, 8): The significant drop in pace during the later running segments points towards endurance issues. Incorporating long, slow runs into the training routine will build aerobic capacity, and practicing negative splits (where each half of the run is faster than the previous) during some training runs can teach better pacing. Additionally, engaging in plyometric exercises like jump squats and lunges will improve leg strength and running economy.
• Sled Push: To improve the sled push time, focus on building lower body strength through exercises such as squats, deadlifts, and leg presses. Additionally, practicing the sled push with varying weights and distances can help adapt to the resistance and improve technique.

Race Strategies:

• Pacing: Lesmond should aim for a conservative start, focusing on maintaining a steady pace in the initial running segments and gradually increasing the intensity. This strategy will help conserve energy for a stronger finish, especially in the later stages of the race where he tends to lose time.
• Strength Segments: Given his proficiency in strength-focused exercises, using these segments as opportunities to slightly recover from running while still maintaining a brisk pace can help balance overall energy expenditure.
• Transitions: Minimizing time spent in the Roxzone by practicing transitions between runs and exercises can significantly impact overall race time. Setting up mock transition zones during training to simulate race conditions will help improve efficiency.
• Endurance Training: A more focused approach towards endurance training, particularly incorporating it seamlessly with strength training, will ensure better stamina and performance in the running segments. Combining long runs with bodyweight exercises or light strength training in a single session can mimic the demands of the race more closely.

By addressing these areas and implementing the suggested strategies, Jade Lesmond has the potential to significantly improve his performance in future HYROX races, possibly achieving a higher rank both overall and within his age group.