Lewis Greg Hyrox Result

Overall Performance

Greg Lewis delivered an impressive performance in the 2024 Brisbane HYROX race, securing an overall rank of 8th out of 212 athletes, placing him in the top 3%. Within his age group (35-39), Greg ranked 3rd, demonstrating his competitiveness and skill. Despite these achievements, Greg's total running time was 1:14 slower than average, indicating that running is an area with room for improvement. His initial running segments suggest he started too fast, as evident by the significantly faster Running 1 time, but gradually slowed down in subsequent segments. Greg shows a hybrid athlete profile, excelling in strength-based events like the Sled Push and Wall Balls, but with potential to enhance his running efficiency and transition times.

Segments to Improve

• Total Running Time:

  Greg's total running time is slower than average, indicating a need for improved endurance and pacing strategies. To boost performance, consider incorporating interval training and tempo runs into his routine. Interval training, such as 400m repeats at a challenging pace with short rest intervals, can improve speed and cardiovascular capacity. Tempo runs, sustained efforts at a comfortably hard pace, can enhance lactate threshold and endurance.

• Roxzone:

  The time spent in the roxzone was slower than average, suggesting room for enhanced transition efficiency. Practicing quick transitions between exercises during training can reduce this time. Set up mock transitions during workouts to practice moving efficiently between stations.

• Burpees Broad Jump:

  Greg's time for the Burpees Broad Jump was slightly slower than average. Focus on improving explosive power and technique. Incorporate plyometric exercises like box jumps and tuck jumps to build explosive leg power. Practice burpee drills emphasizing fluidity and minimal downtime between movements.

• Sandbag Lunges:

  Improving sandbag lunges can be achieved by strengthening the lower body and enhancing balance. Include exercises such as weighted lunges, Bulgarian split squats, and core stability drills. Focus on maintaining an upright posture and consistent pace during the lunges.

Race Strategies

• Effective Pacing:

  Begin the race at a controlled pace, avoiding the temptation to start too fast. Use the initial running segments to establish a sustainable rhythm, conserving energy for later stages. Monitor pace using a watch or pacing strategy to avoid early burnout.

• Optimized Transitions:

  Practice efficient transitions between exercises during training to reduce time spent in the roxzone. Focus on minimizing downtime and smoothly moving between stations.

• Compromised Running Drills:

  Incorporate compromised running drills into training sessions, simulating race conditions by running immediately after strength exercises. This can help improve running form and efficiency under fatigue.

• Strength Maintenance:

  While improving running, maintain strength training to preserve existing strengths in events like the Sled Push and Wall Balls. Balance workouts to ensure overall fitness development.