Lodge Finley Hyrox Result

Overall Performance

Finley Lodge had a strong performance in the 2023 Birmingham HYROX race, finishing with an overall rank of 334 out of 1703 athletes, placing him in the top 19% overall. In his age group (U24), he ranked 20th out of 81 athletes, placing him in the top 24%. His overall time was 01:20:00, with a total running time of 00:40:47, which was 01:56 slower than the average for his finish time.

Finley's best running lap was 00:03:28, which was 00:46 faster than the average. This indicates that he has good speed and endurance during shorter running segments.

Segments to Improve

Based on the splits analysis, the segments where Finley lost the most time were the Run Total, Roxzone, Running 6, Rowing, Running 7, Sled Pull, and Running 5.

To improve the Run Total segment, Finley should focus on improving his overall fitness and transition time. This can be achieved through interval training, incorporating high-intensity intervals of running, and reducing rest time between exercises to improve transition speed.

For the Roxzone segment, Finley should aim to improve his overall fitness level and transition time. This can be achieved through circuit training, combining cardio and strength exercises with minimal rest between sets to improve endurance and transition speed.

In the Running 6 segment, Finley was 00:39 slower than the average. To improve his performance in this segment, he should focus on increasing his running endurance through long-distance running and interval training. Incorporating hill sprints and tempo runs can also help improve his speed and endurance during this segment.

The Rowing segment was another area where Finley lost time compared to the average. To improve his rowing performance, he should focus on developing his rowing technique and improving his overall strength and endurance through specific rowing workouts. Incorporating interval training on the rowing machine and incorporating rowing drills into his training routine can also help improve his rowing performance.

In the Running 7 segment, Finley was 00:26 slower than the average. To improve his performance in this segment, he should focus on increasing his running endurance and speed through interval training and tempo runs. Incorporating strength training exercises that target the muscles used during running, such as lunges and squats, can also help improve his running performance.

The Sled Pull segment was another area where Finley lost time compared to the average. To improve his sled pull performance, he should focus on improving his overall strength and technique. Incorporating exercises such as deadlifts, Romanian deadlifts, and sled pulls into his training routine can help improve his strength and endurance for this segment.

In the Running 5 segment, Finley was 00:13 slower than the average. To improve his performance in this segment, he should focus on increasing his running endurance and speed through interval training and tempo runs. Incorporating exercises that target the muscles used during running, such as plyometric exercises and hill sprints, can also help improve his running performance.

Strategies

During the race, Finley should focus on maintaining a consistent pace throughout the event. It is important for him to pace himself properly to avoid burning out too early or fading towards the end. He should aim to start strong but not at a pace that he cannot sustain throughout the race. By pacing himself properly, he can maintain a steady speed and performance throughout the different segments.

Finley should also focus on efficient transitions between segments to minimize time lost. Practicing quick transitions during training sessions can help improve his overall race performance. Additionally, he should ensure proper hydration and fueling during the race to maintain energy levels and optimize performance.

To improve his overall race performance, Finley should incorporate a well-rounded training program that includes a mix of running, strength training, and functional exercises. This will help improve his overall fitness, endurance, and strength, which are key factors in performing well in HYROX races.

In conclusion, Finley Lodge had a solid performance in the 2023 Birmingham HYROX race. By focusing on improving his overall fitness, transitioning speed, and addressing specific weaknesses identified in the segments analysis, he can further enhance his performance in future races. Incorporating specific training strategies and techniques, such as interval training, strength training, and form corrections, will help him improve his performance in the identified areas of improvement. With proper race strategies and consistent training, Finley has the potential to continue improving and achieving better results in upcoming HYROX races.