Cann Lewis Hyrox Result

Overall Performance

Lewis Cann performed well in the HYROX race, finishing in the top 43% of all athletes and the top 48% in his age group. His overall time of 01:33:40 was respectable, but there are areas where he can improve to enhance his performance.

In terms of his splits analysis, Lewis excelled in the running 1 and Ski Erg segments, where he was significantly faster than the average time. He also performed well in the running 3, sled pull, and burpees broad jump segments, where he was faster than average. However, he lost time in the running 2, sled push, running 5, running 6, running 7, running 8, and sandbag lunges segments.

Segments to Improve

1. Running 2: Lewis was 24 seconds slower than the average time in this segment. To improve his performance, he should focus on increasing his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him improve his running 2 performance.

2. Sled Push: Lewis lost 1 minute and 4 seconds in this segment compared to the average time. To enhance his sled push performance, he should work on his lower body strength and power. Exercises such as squats, deadlifts, lunges, and sled pushes can be incorporated into his training routine. He should also focus on improving his technique and explosiveness during the sled push.

3. Running 5: Lewis was 15 seconds slower than the average time in this segment. To improve his running 5 performance, he should focus on increasing his endurance and speed. Incorporating longer distance runs, tempo runs, and interval training will help him improve his running 5 time.

4. Running 6: Lewis lost 26 seconds in this segment compared to the average time. To enhance his running 6 performance, he should work on his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him improve his running 6 time.

5. Running 7: Lewis was 27 seconds slower than the average time in this segment. To improve his running 7 performance, he should focus on increasing his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him improve his running 7 time.

6. Running 8: Lewis lost 1 minute and 46 seconds in this segment compared to the average time. To improve his running 8 performance, he should focus on increasing his endurance and speed. Incorporating longer distance runs, tempo runs, and interval training will help him improve his running 8 time. Additionally, incorporating strength training exercises such as squats, lunges, and deadlifts will help him improve his overall performance in this segment.

7. Sandbag Lunges: Lewis was 13 seconds slower than the average time in this segment. To improve his sandbag lunges performance, he should focus on his lower body strength and endurance. Incorporating exercises such as lunges, squats, and step-ups will help him improve his performance in this segment.

Strategies

- Pacing: Lewis should focus on maintaining a consistent pace throughout the race. It is important not to start too fast and burn out early. He should aim to evenly distribute his energy and effort to ensure optimal performance in each segment.
- Transitions: Lewis should work on improving his transition time between segments. This can be achieved through practice and familiarity with the equipment and movements. By minimizing the time spent in the roxzone, he can save valuable seconds during the race.
- Strength vs. Running: Lewis should assess his overall running time compared to the average. If his running time is faster than average, he should focus on improving his strength and power. Conversely, if his running time is slower than average, he should prioritize his running training to improve his speed and endurance.

Overall, Lewis Cann performed well in the HYROX race, but there are areas where he can improve to enhance his performance. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can work towards achieving a better overall performance in future races.