Stewart Lee Hyrox Result

Overall Performance:

Lee Stewart demonstrated commendable performance in the 2024 Glasgow HYROX, finishing in the top 18% of all athletes and top 23% in his age group. His total running time was significantly faster than average, indicating a strong runner profile. However, his performance in strength-focused exercises, particularly the Sled Pull and Sandbag Lunges, suggests room for improvement in this area. Notably, Lee's pacing appeared to be consistent, as indicated by his running splits, which were faster than average across all segments. This suggests he started at an appropriate pace and managed to maintain his speed throughout the race. Lee's exceptional performance in the Roxzone, being significantly faster than average, indicates excellent transition efficiency and overall fitness, but it also highlights a potential overemphasis on speed at the expense of strength training.

Segments to Improve:

• Sled Pull: Lee's performance in the Sled Pull was significantly slower than average, indicating a need to improve his pulling strength and technique. Recommendations: Incorporate more pulling exercises into his training, such as deadlifts, bent-over rows, and pull-ups. Additionally, practicing the actual sled pull with varying weights can help improve technique and endurance for this specific activity. Focusing on keeping the body low and driving through the legs can also improve efficiency and speed.
• Sandbag Lunges: Another area for improvement is in the Sandbag Lunges, where Lee was slower than average. Recommendations: Strengthening the legs through squats, lunges, and step-ups will be beneficial. Specific sandbag lunge practice, focusing on maintaining balance, and engaging the core will help in improving time. It's also essential to work on endurance in this exercise to maintain a strong pace throughout the segment.
• Sled Push: Despite being a strength-focused athlete, Lee's time in the Sled Push was slower than desired. Recommendations: Improve leg and core strength through exercises like squats, leg presses, and planks. Practicing the sled push with varying resistance levels and focusing on explosive movements can also help. Technique improvements, such as maintaining a low center of gravity and using short, powerful steps, can increase efficiency.
• Wall Balls: Lee's performance in Wall Balls was slightly below average. Recommendations: To improve, focus on increasing upper body strength through exercises like shoulder presses, medicine ball throws, and push-ups. Practicing wall balls with a focus on form, aiming for consistent height and catching the ball in a squat position to utilize leg power, can help improve times.

Race Strategies:

• Pacing: Given Lee's strong running ability, maintaining a strategic pace that allows for minimal rest between strength exercises can optimize his overall time. He should aim to start the race at a comfortable pace and gradually increase his speed, ensuring he has enough energy for strength-focused segments.
• Strength Training Emphasis: Incorporating more strength training, particularly focusing on exercises that mimic race segments he struggled with, will improve his overall performance. Balancing running with strength training will help develop a more well-rounded fitness profile.
• Technique Focus: For strength exercises where technique plays a crucial role, such as the Sled Pull and Push, dedicating time to practice and perfect form can lead to significant time improvements.
• Transition Efficiency: Although Lee excels in Roxzone transitions, continuous practice in transitioning quickly between exercises will ensure this remains a strength. Simulating race conditions during training, where he moves from one exercise to the next without rest, can be beneficial.

By addressing these areas of improvement with targeted training and strategic race planning, Lee Stewart can enhance his performance in future HYROX races, potentially excelling not only in running but also in strength-focused segments.