Williams Lewis Hyrox Result

Overall Performance:

Lewis, first off, hats off for pushing through the 2024 Birmingham Hyrox! Finishing in the top 87% of a competitive field of 2701 athletes is no small feat. Your overall time of 01:45:19 places you in a solid spot, especially with a total running time that’s faster than average by 3:34. This indicates that you have a runner's profile, which is fantastic! You’ve clearly got the cardio engine revving, but we need to make sure it’s not just running on empty when it comes to strength.

However, let's talk pacing. You started a bit too slow in your first running segment (6:07), which likely impacted your momentum. Finding that sweet spot at the start is key—too slow and you risk getting boxed in; too fast, and you might burn out early. The goal is to be like a well-tuned engine, revving up without stalling. Your best lap was a solid 5:18, so there’s definitely potential to build on that speed while also tackling the strength elements that held you back in some segments.

Segments to Improve:

Now, let’s dive into the nitty-gritty—those segments that left some room for improvement. Here are the main culprits:

• Burpees Broad Jump: 00:08:39 (1:35 slower than average)
• Sandbag Lunges: 00:07:32 (56 seconds slower than average)
• Farmers Carry: 00:03:24 (47 seconds slower than average)
• Rowing: 00:05:47 (33 seconds slower than average)

For the Burpees Broad Jump, it’s all about explosiveness. Consider incorporating plyometric drills, such as box jumps and broad jumps, twice a week. Focus on quick transitions from burpees to jumps—practice makes perfect! And remember, a strong core will help you maintain balance during those jumps. You want to be a kangaroo, not a turtle on a log.

Next up, the Sandbag Lunges. These can be a real grind. Try working on your lunge form—ensure your knee doesn’t extend beyond your toes and keep your weight centered. Add weighted lunges to your routine, gradually increasing the weight. A good mix of forward, reverse, and lateral lunges will build the overall strength and endurance you need. Aim for 3 sets of 10-12 reps per leg, twice a week.

For the Farmers Carry, grip strength is crucial. Start incorporating static holds with heavy kettlebells or dumbbells. You want to feel like you could carry Grandma’s groceries without breaking a sweat! Aim for 4 sets of 30-second carries, increasing weight as you progress. Focus on posture—keep your shoulders back and walk tall.

Lastly, the Rowing segment. It’s essential to focus on technique here. Work on your stroke efficiency by practicing your rowing technique. Short, powerful strokes with good form will yield better results than long, drawn-out pulls. Consider interval training on the rower—alternate between high intensity for 30 seconds and low for 30 seconds for 10-15 minutes. Your goal is to get that heart rate up and keep it there!

Race Strategies:

During your next race, consider these strategies to maximize your performance:

• Pacing: Start with a controlled pace for the first running segment. Aim for a 5:50 to 6:00 to find your rhythm without burning out. You know what they say, “It’s not a sprint; it’s a marathon”—well, sort of!
• Transition Time: Work on your transitions between exercises. Practice moving quickly from one movement to the next during training sessions, simulating race conditions. A little hustle can shave precious seconds off your overall time.
• Mindset: Maintain a strong mental focus. When fatigue sets in, remind yourself why you’re doing this. As David Goggins says, “You are your own competition.” Keep pushing through the discomfort—it’s where the magic happens!

Conclusion:

Lewis, you’ve got a solid foundation to work with. You’re already performing at a high level, but with targeted training and a strategic approach to your race, you can elevate your game even further. Remember, improvement doesn’t come easy, but it’s worth every drop of sweat. Embrace the grind, enjoy the process, and keep your eyes on the prize. “Success is not owned, it’s leased, and rent is due every day.” So, let’s get to work! 💪💥

The Rox-Coach believes in you, and I can’t wait to see what you achieve next. Let’s crush those goals! 🏆