Andrew Lewis Hyrox Result

Overall Performance:

Lewis Andrew's performance in the 2024 Glasgow HYROX race places him within the top 87% overall and top 91% in his age group, suggesting room for improvement across both running and strength segments. Analyzing his total running time, which is significantly faster than average, indicates that Lewis has a strong running foundation. However, this advantage is offset by slower times in several strength and skill-focused segments. His pacing appears to start slower in initial running segments and improves in later runs, indicating potential issues with pacing or endurance in strength tasks. Lewis demonstrates a hybrid profile but leans more towards running. The rapid transitions in the Roxzone suggest efficient movement between exercises but highlight the need for improved performance within the exercise zones themselves.

Segments to Improve:

• Wall Balls: Lewis's performance in the Wall Balls segment is significantly slower than average, indicating a potential lack of power and endurance. To improve, Lewis should focus on air squats to build foundational leg strength and medicine ball throws to enhance power. Incorporating thrusters with a focus on form can also help improve coordination and endurance. Practicing these exercises in a fatigued state can simulate race conditions and improve resilience.
• Sled Push: The slower time in this segment suggests difficulty with lower body strength and power. Lewis should consider incorporating weighted sled pushes and pulls into his training, progressively increasing the weight. Additionally, leg press and power cleans can help build the necessary leg and core strength. Drills focusing on short, explosive efforts will mimic the demands of this segment.
• Sled Pull: Similar to the Sled Push, improvement in the Sled Pull segment requires enhanced lower body strength and endurance. Deadlifts and farmer's walks will build the necessary grip strength and back endurance. Incorporating rowing intervals can also improve back strength and cardiovascular endurance, critical for maintaining pace during this segment.

Race Strategies:

• Pacing: Given the tendency to start slower in running segments, Lewis should work on establishing a consistent pace from the beginning. Interval training with a focus on maintaining a steady pace throughout can help. Practicing tempo runs where he gradually increases his pace can also improve his ability to manage exertion levels throughout the race.
• Strength and Skill Balance: To improve his overall performance, Lewis should aim for a more balanced approach between running and strength training. Integrating circuit training that combines strength exercises with short running intervals can help mimic the race's demands and improve his ability to transition between different types of exertion.
• Recovery and Transition: While Lewis shows efficiency in transitions, focusing on active recovery techniques during training can further enhance this aspect. Practicing transitions between different exercises, focusing on reducing rest time while maintaining form, can prepare him for the rapid changes during the race.

By addressing these specific areas of improvement and implementing the suggested strategies and exercises, Lewis Andrew can significantly enhance his performance in future HYROX races. Balancing his evident running strength with improved power, endurance, and technique in strength segments will be key to moving up the ranks.