Lewis Myles Hyrox Result

Overall Performance

Myles Lewis had a strong performance in the 2023 Manchester Hyrox race, finishing with an overall rank of 268 out of 928 athletes (top 28%) and a rank of 64 out of 186 athletes in his age group (top 34%). His overall time was 01:26:43, with a total running time of 00:47:08. While his overall performance was solid, there are areas where he can improve to further enhance his results.

Segments to Improve

1. Running 1: Myles was 01:40 slower than the average time for this segment. To improve his performance in this area, he should focus on speed and endurance training. Interval training, such as sprint intervals and tempo runs, can help him increase his speed and overall running efficiency.

2. Running 8: Myles was 00:54 slower than the average time for this segment. To improve his performance in this area, he should focus on building strength and endurance. Incorporating hill sprints and long-distance runs into his training routine can help him improve his endurance and ability to maintain pace over longer distances.

3. Best Lap: Myles had a strong best lap time of 00:05:17, which was faster than the average. However, to further improve his performance, he can focus on maintaining this pace throughout the entire race. Endurance training and pacing practice can help him achieve consistent performance across all segments.

4. Burpees Broad Jump: Myles was 00:21 slower than the average time for this segment. To improve his performance, he should focus on explosive power and agility training. Exercises such as plyometric burpees, box jumps, and lateral jumps can help him improve his power and speed during this segment.

5. Running 2, Running 5, Running 6, Running 7: Myles was consistently slower than the average time in these running segments. To improve his running performance overall, he should focus on both speed and endurance training. Incorporating interval training, hill sprints, and tempo runs can help him increase his speed and endurance for these segments.

6. Ski Erg: Myles was 00:17 slower than the average time for this segment. To improve his performance on the Ski Erg, he should focus on building strength and endurance in his upper body and core. Incorporating exercises such as rowing, push-ups, and planks into his training routine can help him improve his overall performance on the Ski Erg.

Strategies

1. Pacing: Myles should focus on maintaining a consistent pace throughout the race. It is important for him to find a balance between pushing himself and not burning out too early. Pacing practice during training can help him develop a better understanding of his limits and abilities.

2. Transitions: Myles should work on improving his transition times in the Roxzone. This can be achieved by incorporating specific transition drills into his training routine. Practicing quick and efficient transitions during training will help him save valuable time during the race.

3. Strength Training: Myles should prioritize strength training to improve his overall performance. Incorporating exercises such as weightlifting, plyometrics, and functional movements into his training routine can help him build strength and power, which will translate into improved performance in the strength-based segments of the race.

4. Endurance Training: Myles should focus on building his endurance through long-distance runs, interval training, and hill sprints. Building his cardiovascular fitness will help him maintain a consistent pace throughout the race and improve his overall performance.

In conclusion, Myles Lewis had a strong performance in the 2023 Manchester Hyrox race. By focusing on improving his running segments, particularly Running 1, Running 8, and the Burpees Broad Jump, and incorporating specific training strategies and techniques, he can further enhance his performance in future races. Additionally, working on pacing, efficient transitions, strength training, and endurance training will contribute to overall improvements in his race performance.