Bevan Lewis Hyrox Result

Overall Performance:

Lewis Bevan showed a commendable performance in the 2024 Copenhagen HYROX, finishing in the top 51% overall and top 61% in his age group. His overall time of 01:31:27 highlights a balanced athlete with potential in both running and strength exercises. However, his total running time was slightly slower than average, indicating a stronger inclination towards strength over running. Lewis started the race slower than average in the first running segment, which suggests a conservative start. This pacing strategy seemed to pay off in later segments where he managed to perform closer to or better than average in several exercises, particularly in the Ski Erg, Sled Push, and Sandbag Lunges. The analysis suggests that Lewis has a hybrid profile but leans more towards strength exercises, where he showed more competitiveness.

Segments to Improve:

• Running Total & Strategy: Given the total running time was slower than average, focusing on improving endurance and speed is crucial. Interval training, incorporating both short sprints and longer runs, can enhance overall running performance. Specifically, VO2 max workouts, such as 400m repeats with rest intervals, can significantly improve speed and aerobic capacity. Additionally, incorporating hill runs can build leg strength and endurance, which is beneficial for maintaining pace throughout the race.
• Burpees Broad Jump: This segment was notably slower, indicating potential areas for improvement in both technique and explosive strength. Plyometric exercises, including box jumps and squat jumps, can enhance explosive power, which is crucial for this exercise. Improving burpee efficiency through form correction—ensuring chest to floor and a broad jump with minimal pause—can also shave off crucial seconds.
• Roxzone (Transition Time): The slightly slower Roxzone time suggests room for improvement in transition efficiency and overall fitness. Practicing quick transitions between exercises in training sessions can help reduce this time. Additionally, working on cardiovascular fitness through circuit training can improve the ability to recover quickly between exercises, minimizing rest times.
• Sled Pull & Push: Although slightly better than average, further improvements can be made by focusing on lower body strength and technique. Incorporating heavy sled drags and pushes in training can improve technique and build specific muscle groups required for these segments. Emphasizing posture, keeping the body low during the push, and leveraging body weight can enhance performance.
• Farmers Carry: Grip strength and core stability are crucial for this segment. Incorporating grip strength exercises such as dead hangs and farmer’s walk with progressively heavier weights can be beneficial. Additionally, core strengthening exercises, including planks and deadlifts, can improve stability and endurance for this segment.

Race Strategies:

• Start Pacing: Given the conservative start, adjusting the pacing strategy to start slightly faster may benefit overall time. Warming up thoroughly before the race to activate muscles can enable a stronger start without risking early fatigue.
• Exercise to Running Transition: Focus on minimizing rest times between exercises and running segments. Practicing brisk transitions in training can help reduce Roxzone times. Mental rehearsals of the race day can also prepare for efficient transitions.
• Mid-Race Nutrition and Hydration: Implementing a strategy for quick hydration and nutrition, especially in longer races, can maintain energy levels and improve recovery between segments. Experimenting with different strategies during training to find what works best can be beneficial.
• Focus on Technique: Especially in strength exercises, focusing on maintaining proper form can improve efficiency and prevent injuries. Sessions with a coach to refine technique in weaker segments can yield significant improvements.

By addressing these areas, Lewis Bevan can turn identified weaknesses into strengths, potentially improving his overall ranking and performance in future HYROX races.