Page Luke Performance Analysis

Overall Performance

Luke Page delivered a solid performance at the 2024 Brisbane Hyrox race, securing an overall rank of 571 and placing 86th in his age group (40-44). His overall time of 02:01:54 places him in the top 56% of all participants and top 59% in his age group. Notably, his total running time was 57:50, which is 02:04 faster than the average, indicating a strong running capability. However, his performance across different segments shows a need for improvement in strength-based exercises, as he performed better in running compared to strength segments. His initial running segments were significantly faster than average, suggesting a potentially too-fast start which led to slower times in later segments, particularly running 6 and 7.

Segments to Improve

• Sandbag Lunges: Luke was 02:15 slower than average in this segment. To improve, focus on leg strength and endurance. Incorporate exercises like lunges with added weight, step-ups, and Bulgarian split squats into your routine. Ensure proper form to maximize efficiency and prevent injury.
• Roxzone: This segment was 00:32 slower than average, indicating a need to improve overall fitness and transition efficiency. Practice quick transitions between exercises in training, perhaps by creating circuits that mimic race conditions to reduce transition time.
• Running 6 and 7: Both segments were slower than average, suggesting fatigue. Focus on compromised running drills where you run immediately after strength exercises to simulate race conditions. Build endurance through longer runs and interval training.
• Burpees Broad Jump: This segment was 00:21 slower than average. Improve explosive power and endurance with plyometric exercises like box jumps and burpees. Focus on maintaining a consistent pace throughout the exercise.
• Sled Pull and Sled Push: Slightly below average, these segments can be improved with dedicated strength training focused on the upper body, core, and lower body. Include exercises like deadlifts, push/pull sled drills, and core stabilization exercises.

Race Strategies

• Pacing: Avoid starting too fast to conserve energy for later stages. Maintain a steady pace that allows for strong performance throughout the race.
• Transition Efficiency: Practice efficient transitions during training. This includes minimizing rest time in the Roxzone by swiftly moving between stations, which can significantly cut down overall race time.
• Strength-Endurance Balance: Since Luke has a strong running profile, balance this with targeted strength training to improve in areas where strength is required. This dual approach will enhance his overall performance.
• Race Simulation: Conduct training sessions that simulate race conditions, including compromised running after strength exercises. This helps in adapting to the fatigue experienced during the actual event.