Bevan Lewis Hyrox Result

Overall Performance:

Lewis, you showed up and put in a solid performance at the 2024 Stockholm HYROX event, finishing with an overall time of 01:21:42. You ranked 482nd out of 1096 athletes, placing you in the top 43%. In your age group, you ranked 111 out of 209, putting you in the top 53%. This demonstrates that you have the potential to be competitive, and with some focused training, you can elevate your performance even further.

Your total running time of 00:42:05 was 01:12 slower than the average, suggesting that you might lean more toward a strength-based profile rather than a running one. Analyzing your pacing, it seems like you started off a bit too fast in Running 1, which could have led to fatigue in the later segments. You’ll want to work on pacing strategies to maintain your energy throughout the race. Remember, the tortoise won that race against the hare for a reason! 🐢

Segments to Improve:

• Burpees Broad Jump: 00:05:38 (40 seconds slower than average)
  This segment was a significant time sink for you. To improve, focus on the explosive power and endurance needed for the burpees. Incorporate burpee box jumps into your routine to develop that explosiveness. Start with a set of 10 burpee box jumps, resting only as needed, and aim to reduce your total time each week. Form is crucial: keep your core tight during the burpee phase and aim for a controlled landing to maintain balance.
• Roxzone: 00:06:39 (18 seconds slower than average)
  Your transition time indicates that you may be taking longer to recover between exercises. To improve this, incorporate circuit training into your workouts where you focus on moving quickly from one exercise to another. Try a routine that includes a mix of running, strength exercises, and transitions to simulate race conditions. Aim for a 5-minute circuit where you transition every minute, pushing your limits each time. The quicker you get comfortable in the transitions, the less time you’ll waste!
• Total Running Time: 00:42:05 (01:12 slower than average)
  Your running performance indicates that you may need to enhance your running endurance and speed. Incorporate interval training sessions where you alternate between high-intensity sprints and recovery jogs. A good routine could be 8x400m sprints with 90 seconds of rest in between. Focus on your running form—keep your shoulders relaxed, and your arms at a 90-degree angle to maximize efficiency. Remember, "You can’t climb the ladder of success with your hands in your pockets!"

Race Strategies:

• Pacing: As mentioned, start at a sustainable pace. It’s tempting to go all out at the beginning, but maintaining a steady pace will allow you to conserve energy for the latter stages of the race. Use the first running segment as a warm-up to find your rhythm.
• Transition Efficiency: Practice your transitions! The more you rehearse getting in and out of exercises, the smoother they will become. Visualize your transitions during training to build muscle memory.
• Breathing Techniques: Focus on your breathing, especially during high-intensity segments like the burpees and sled push. Controlled breathing can help you manage fatigue better. Try inhaling through your nose and exhaling through your mouth, maintaining a steady rhythm.

Conclusion:

Lewis, you've demonstrated that you're part of the top tier of competitors in your age group, even if you feel there's room for improvement. Embrace the grind and remember that every rep, every second, and every drop of sweat counts toward your goals. As David Goggins would say, "You are not just a dreamer, you are a doer!" Keep pushing your limits, and soon enough, you’ll see the results of your hard work. 💪

Stay motivated and keep hustling! If you have any questions or need support on your journey, remember that The Rox-Coach is here to help you unlock your full potential. Now, go crush those training sessions! 🏆💥