Stone Lee Hyrox Result

Overall Performance

Lee Stone put up a commendable performance at the 2024 Birmingham HYROX race. Among 4107 athletes, he managed to secure a rank of 1349, placing him in the top 32% of the participants. When compared to his own age group (45-49), he fared even better, ranking 89th among 386 athletes, which is within the top 23%. His overall time was 01:25:10.

What stands out in his performance is his running. His total running time was 00:38:46, which is 03:56 faster than the average time of the participants. In fact, his best running lap was clocked at 00:04:24. This shows that Lee has a strong runner's profile.

Although he started off a bit slower than the average in Running 1, he quickly picked up the pace in the subsequent running segments, consistently performing faster than the average time. This indicates that Lee's pacing strategy might involve a slow start to conserve energy for the later stages of the race.

Segments to Improve

• Burpees Broad Jump: This segment took Lee 00:06:40 to complete, which is 01:28 slower than the average. To improve on this, Lee could practice more plyometric exercises like box jumps and burpees. These exercises are proven to enhance explosiveness and power, both crucial for the Broad Jump. It may also be beneficial to work on his landing form to ensure that he is not wasting energy or time during recovery.
• Roxzone: Lee's Roxzone time was 00:07:44, which is 01:01 slower than the average. The roxzone represents the time spent between exercises, meaning that Lee is spending a noticeably larger amount of time in transition. To work on this, he should focus on improving his overall fitness and transition speed. Quick transition drills and high-intensity interval training (HIIT) could be beneficial.
• Sled Pull: Lee's sled pull time was 00:05:43, which is 00:52 slower than average. This suggests that he could work on his strength, particularly in his lower body and core. Specific exercises such as deadlifts, squats, and farmer's walks could help improve his pulling power.
• Wall Balls: Lee took 00:06:49 to complete the Wall Balls segment, 00:23 slower than average. To improve in this segment, Lee could incorporate more wall ball drills in his workouts. He should also focus on his squatting form and upper body strength to ensure efficient motion throughout the exercise.
• Sandbag Lunges: Lee completed this segment in 00:05:34, 00:31 slower than the average. To improve, he could incorporate more lunges and squats into his routine. He could also practice lunging with added weight to mimic the sandbag lunges during the race.

Race Strategies

Given Lee's strong running capabilities, he should focus on maintaining a steady pace throughout the race, especially in the initial segments, to conserve energy for the strength-based segments.

Lee should also work on quick transitions between exercises, as this is where he lost a significant amount of time. Practicing the switch between running and the strength exercises could be beneficial.

In strength-based segments like the sled pull, burpees broad jumps, and sandbag lunges, focusing on maintaining proper form can help conserve energy and improve efficiency. These segments require a combination of strength, endurance, and technique, which Lee can improve by integrating the suggested exercises into his training routine.