Lodge Lewis Hyrox Result

Overall Performance:

Lewis, you put on a solid show at the 2024 London Hyrox! Finishing with an overall time of 01:18:16 places you in the top 30% of all competitors—definitely something to be proud of! With a total running time of 00:37:20, you clearly have a runner’s edge, being faster than average by 02:05. Your best running lap of 00:04:07 shows you've got some serious speed. However, when we dive into your splits, we see that pacing could be your kryptonite. You started off on the slower side with Running 1, which set the tone for a few of the following segments. This can be a double-edged sword; you can either start too fast and burn out or too slow and miss out on those crucial seconds. In your case, we need to find that sweet spot where you can optimize your performance across the board. Your profile leans towards being a better runner, but we can’t ignore the need to boost your strength training for those tougher segments.

Segments to Improve:

• Sled Pull: 00:05:18 (52 seconds slower than average)
  This segment really pulled you down, so let’s turn it around. Focus on improving your grip strength and core stability, as these are critical for an efficient sled pull.
  • Drills: Incorporate heavy sled drags in your training at least once a week. Aim for 3-4 sets of 20-30 meters, focusing on maintaining a low body position to engage your legs and core.
  • Technique: Keep your core tight and your chest up. If you find yourself leaning too far forward, you’ll lose power. Think of yourself as a well-oiled machine, not a floppy noodle!
• Sandbag Lunges: 00:04:43 (10 seconds slower than average)
  Lunges can be a real leg burner, but they don’t have to be your enemy. Let’s make them your friend!
  • Exercises: Add weighted lunges into your routine. Aim for 3 sets of 10-12 reps on each leg, focusing on keeping your front knee over your ankle.
  • Form Correction: Ensure your back knee is dropping straight down towards the ground and not swinging out. Picture yourself as a tree trunk—sturdy and straight!
• Roxzone: 00:08:23 (02:28 slower than average)
  Transition times can eat away at your overall time. This is where you can gain those vital seconds.
  • Strategy: Practice your transitions during training. Set up your equipment in a way that mimics race day, and time how long it takes you to move from one exercise to the next.
  • Conditioning: Incorporate high-intensity interval training (HIIT) to boost your overall fitness. This will help you recover faster and keep that heart rate up during transitions.

Race Strategies:

For your next race, let’s implement a few strategies to optimize your performance:

• Start Steady: Instead of going all-out in the first running segment, aim for a slightly faster-than-comfortable pace. This will help you maintain energy for the later, more taxing segments.
• Mind Your Breathing: Focus on your breathing during transitions and heavy lifts. It sounds simple, but proper oxygen intake can help with recovery when you hit those strenuous segments.
• Stay Hydrated: Keep your hydration levels in check. Water is your best friend, especially in a race where you’re pushing your limits. Remember, it’s a marathon, not a sprint… unless you’re in the running segment!

Conclusion:

Lewis, you’ve got the potential to soar even higher in your Hyrox journey! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Keep that mindset, and you’ll crush it. Work on those segments we discussed, and don’t shy away from the weight room—strength is key! And, hey, when in doubt, just remember: Burpees might be a four-letter word, but they’re still a great way to kick your own butt into gear! 💥💪

Keep pushing, keep grinding, and remember, I’m here to help you every step of the way. You’ve got this, Lewis! Now let’s go make some gains! - The Rox-Coach