Sua Lazeryth Hyrox Result

Overall Performance

Lazeryth Sua delivered a commendable performance at the 2024 Brisbane HYROX race, securing an overall rank of 453 out of 1014 participants, placing him in the top 44%. Within his age group (16-24), he achieved a rank of 40, placing him in the top 38%. Despite a slightly slower total running time than average, Lazeryth showed remarkable strength in segments like the Sled Pull and Burpees Broad Jump, indicating a strong strength profile.

His initial running performance was strong, particularly the first segment (Running 1), where he started significantly faster than average, suggesting a potential pacing issue as he later slowed down. His overall running time was slower than average by 02:18, highlighting an area for improvement. Lazeryth demonstrates a balanced profile with a slight inclination toward strength, but enhancing his running efficiency could make him a more hybrid athlete.

Segments to Improve

• Total Running Time: Lazeryth's total running time is 02:18 slower than average. To improve, he should focus on increasing running efficiency and endurance. Incorporate interval training, tempo runs, and long-distance running into his routine. Emphasize proper running form to enhance stride efficiency.
• Wall Balls: A time of 08:01 is slightly slower than average. To improve, focus on technique by ensuring a full squat for each rep and maintaining a consistent rhythm. Incorporate wall ball practice into strength training sessions, emphasizing repetition speed and power output.
• Sandbag Lunges: With a time of 06:24, Lazeryth can improve by working on leg strength and stability. Include exercises such as weighted lunges, step-ups, and Bulgarian split squats. Focus on maintaining proper posture and balance during lunges.
• Sled Push: At 03:36, time can be reduced by increasing lower body power. Incorporate exercises such as sled drags, squats, and deadlifts. Focus on explosive power and proper body positioning while pushing.
• Roxzone: Despite being 00:39 faster than average, further improvement can be achieved by reducing transition times. Practice quick transitions between exercises, focusing on efficient equipment handling and movement techniques.
• Farmers Carry: To improve from 02:37, enhance grip strength and core stability. Include farmer's walks with heavier weights, plank variations, and grip-strengthening exercises.
• Ski Erg: Improve from 04:49 by focusing on technique and endurance. Practice maintaining a steady pace and efficient stroke. Incorporate interval training on the Ski Erg to build cardiovascular capacity and muscular endurance.

Race Strategies

• Start with a Controlled Pace: While a strong start is beneficial, it's crucial to maintain an even pace throughout the race. Practice pacing strategies during training to avoid early fatigue.
• Focus on Efficient Transitions: Work on reducing time spent in the Roxzone by practicing swift transitions between exercise zones. This can be achieved through drills that simulate race conditions.
• Utilize Strength Segments: Leverage strength segments like the Sled Pull and Burpees Broad Jump to gain time. Practice these exercises under fatigue to simulate race scenarios.
• Endurance Building: Incorporate cross-training activities such as cycling or swimming to improve overall cardiovascular endurance without additional running strain.