HayGrant Lewis Hyrox Result

Overall Performance:

Lewis, you absolutely crushed it at the 2024 London Hyrox event! Finishing with an overall time of 01:10:45 puts you in the top 2% of 4462 athletes. Being ranked 25th in your age group is impressive, showing that you definitely know how to bring your A-game. Your total running time of 34:09 is a solid 1:49 faster than average, which suggests you’ve got a bit of a runner's profile. However, that Running 1 split was a tad slower than the average, which might indicate you started off a bit too conservatively. But hey, pacing is key, and you still nailed it! 💪

Your performance shows that you can definitely hold your own when it comes to running, but there are some areas that could use a little extra TLC. With some tweaks, you'll be mixing it up with the top dogs in no time. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Let’s get after those segments that need improvement!

Segments to Improve:

• Roxzone (6:05): This time was 1:11 slower than average, which means you spent too much time transitioning. To improve here, focus on your overall fitness. Work on your transitions with drills like:
  • Practice quick changes between exercises, using a stopwatch to time yourself.
  • Incorporate circuit training where you transition rapidly from one exercise to another, simulating race conditions.
• Farmers Carry (2:24): This was a 35-second slower than average. Time to pick up heavier weights! Add these exercises:
  • Farmers Carries: Focus on both distance and speed to build grip strength and endurance.
  • Single-arm carries: This will help with balance and core stability.
• Sandbag Lunges (4:36): You were 35 seconds slower here too, indicating a need for strength endurance. Try:
  • Weighted lunges: Incorporate heavier loads to build strength.
  • High-rep bodyweight lunges: Focus on form and speed to improve endurance.
• Wall Balls (5:23): A solid 22 seconds slower than average. Let’s aim for explosive power!
  • Wall Ball Shots: Increase your reps with a focus on explosiveness.
  • Squat jumps: They’ll help build the necessary leg power for those wall balls.

Race Strategies:

• Pacing: Start a bit faster in your first run segment. You want to feel strong but not burnt out early. Keep your heart rate in check, but don’t be afraid to push a little more next time.
• Transition Focus: Visualize your transitions. Know what you’ll need and have a plan. For example, if you’re moving from Ski Erg to the Sled Push, set your mind to switch gears quickly.
• Running Strategy: During the running segments, focus on maintaining a steady breathing pattern. This will help you gauge when to push and when to hold back.

Conclusion:

Lewis, you’ve got a fantastic base to build on! With your running prowess, we just need to shore up those strength segments and transition times. Remember, “Champions keep playing until they get it right.” So let’s keep grinding and refining those areas. Keep pushing yourself, and don’t forget to have fun—this is about bettering yourself, and a little humor goes a long way. Why did the runner bring a ladder? Because they wanted to reach new heights! 😄

Stay focused, stay strong, and let’s make the next race even better! You’ve got this! 💥

Yours in fitness, The Rox-Coach