Mulhall Lewis Hyrox Result

Overall Performance:

Hey Lewis! First off, massive props on your performance at the 2024 Hong Kong Hyrox! Finishing overall 101 out of 2712 athletes is no small feat—you're rocking that 3% club! 🎉 Your time of 01:13:02 and a solid total running time of 00:34:58 (which is 02:09 faster than average) show you've definitely got the legs for this competition. It seems you have a better running profile, and it's clear you can hold your own on the track. However, pacing-wise, there’s a bit of a mix. You started a tad slower on the first run and then picked it up on the subsequent laps. A little more consistency in your pacing could help you shave off those precious seconds next time! Remember, "It’s not about being the best. It’s about being better than you were yesterday." 💪

Segments to Improve:

Now let’s dig into the segments where you can really turn things around. Your performance in the following areas is where you can grab some serious gains:

• Wall Balls: At 00:06:56, this was your toughest segment, sitting in the 97th percentile. To improve, focus on building your endurance and technique. Try doing wall balls in intervals, starting with 10 reps, resting 30 seconds, and gradually increasing the reps. Aim for 3-4 sets. Work on your squat depth and ensure that you're using your legs to propel the ball up, not just your arms. A good cue is to "sit low, throw high."
• Sandbag Lunges: Clocking in at 00:04:49, you’re in the 89th percentile. To turn this around, incorporate more functional leg workouts. Try weighted lunges—forward, backward, and side lunges—to build strength and stability. Add in some core work to support your lunges, as a strong core can make all the difference when fatigue sets in.
• Sled Pull: At 00:04:36, this segment could use some work as well. To improve, focus on specific sled pull drills. Set a sled at a manageable weight and practice explosive pulls for short distances. Aim for 5 rounds of 20-meter pulls with rest in between. Remember to keep your hips low and drive with your legs.
• Farmers Carry: You spent 00:02:18 here, which put you in the 91st percentile. To boost this, carry heavier weights over shorter distances. This will help build grip strength and endurance. Try 4 rounds of 40 meters with a weight that challenges you but allows you to maintain form.

These segments are your golden opportunities to slice through the competition! Focus on these areas in your training, and you’ll be a force to be reckoned with!

Race Strategies:

Here are some strategies to keep in mind for your next race:

• Pacing: Start your first run with a consistent pace—aim for something that feels sustainable. If you start too slow, you risk losing momentum; too fast, and you’ll pay for it later. Aim to stick to your target pace for all runs to avoid the dreaded "hit the wall" feeling.
• Transitions: You spent 00:04:26 in the roxzone. To improve this segment, practice your transitions in training. Have a dedicated session where you go from one exercise to another with minimal rest. This will help condition your body to move quickly between zones.
• Stay Focused: Mental strategies are just as important as physical training. Visualize each segment before the race. Picture yourself powering through the wall balls and lunges—this mental rehearsal can set you up for success.

Conclusion:

Alright, Lewis! You're definitely on the right track, and with some focused training on those lagging segments, you’ll be crushing those times in no time. Keep reminding yourself, "Success is the sum of small efforts, repeated day in and day out." And hey, the next time you find yourself struggling with those wall balls, just remember: they might be a pain, but at least they’re not as bad as running into a wall! Keep pushing, stay strong, and let’s get after it! You've got this! 💥

Cheers,

The Rox-Coach