Bornet Levi Hyrox Result

Overall Performance:

Levi Bornet's performance in the 2024 Rotterdam HYROX race places him in the top 65% overall and top 68% in his age group, showcasing a solid foundational level of fitness. His total running time was 04:02 faster than average, indicating a strong running profile. However, his performance in strength-focused segments, particularly the Burpees Broad Jump, Sled Push, and Farmers Carry, fell significantly below average, suggesting a need to balance his training more towards strength and power development. Levi's pacing started strong but showed signs of struggle in the middle segments, particularly in Running 4 and the Burpees Broad Jump, indicating potential issues with endurance or pacing strategy.

Segments to Improve:

• Burpees Broad Jump: This segment was notably Levi's weakest. To improve, focus on plyometric training to enhance explosive power, including exercises like squat jumps, box jumps, and broad jumps. Incorporating burpees into interval training can also help improve endurance and efficiency in this exercise. Form correction, emphasizing quick, efficient movement and minimal time on the ground, will be crucial.
• Sled Push: The slow time in this segment suggests a need for greater lower body strength and power. Training should include weighted sled pushes and pulls, along with squats, deadlifts, and lunges to build leg and core strength. Practicing with varying sled weights can also help Levi adapt to different resistance levels and improve technique.
• Farmers Carry: Levi's performance here indicates a potential lack in grip strength and overall endurance. Grip strengthening exercises, such as dead hangs and farmer’s walks with increasing weight, can be beneficial. Additionally, incorporating core stability exercises will help maintain form and efficiency over longer distances.
• Sled Pull: Similar to the sled push, improvement in this area can come from targeted strength training. Reverse sled pulls, hamstring curls, and back strength exercises (e.g., rows, pull-ups) should be incorporated to develop the necessary muscle groups.

Race Strategies:

• Pacing: Given Levi's tendency to start strong but fade in middle segments, a more conservative start might conserve energy for a stronger, more consistent performance throughout the race. Interval training that mimics race conditions (alternating between running and strength exercises) can help improve pacing and endurance.
• Transition Efficiency: The Roxzone time indicates slower transitions between exercises than average. Practicing quick transitions in training, including setting up and moving between exercises efficiently, can shave valuable seconds off the overall time.
• Strength During Running: To balance his strong running capabilities with the demand for strength in between, Levi should integrate strength workouts on the same days as running sessions. This approach can help improve his ability to maintain running pace even after demanding strength exercises.
• Mental Preparation: Mental toughness training, including visualization techniques and practicing race-day scenarios, can prepare Levi to handle the physical and psychological demands of the race, especially in segments where he has historically performed below average.

Incorporating these targeted strategies into Levi's training routine can help transform identified weaknesses into strengths, leading to a more balanced and competitive performance in future HYROX races.