Cann Lewis Hyrox Result

Overall Performance

Lewis Cann demonstrated an impressive performance in the 2024 Birmingham HYROX race. He secured a position in the top 20% of all athletes and the top 26% in his age group. Primarily, we can identify that Lewis has a stronger profile in running, as evidenced by his total running time, which is 02:43 faster than average. His best running lap was highly commendable, finishing in 00:04:13.

It's worth noting that Lewis's race strategy, in terms of pacing, appears to be effective. His running splits from Running 1 to Running 4 indicate that he didn't start off too fast or too slow compared to the average. His pacing strategy seems to be consistent, which is crucial for endurance events like HYROX.

Segments to Improve

• Wall Balls: Lewis's performance in the wall balls segment was slower than average by 01:00, indicating a potential area for improvement. Training should focus on building upper body strength and enhancing coordination. Incorporating exercises such as kettlebell swings, thrusters, and push presses into his training routine could boost his performance in this area. He should also consider practicing the wall ball shots technique to improve accuracy and efficiency.
• Roxzone: Despite a commendable overall performance, Lewis's Roxzone time was slower than average. Improving overall fitness and transition time can significantly enhance this performance aspect. High-intensity interval training (HIIT) can help improve endurance and speed up recovery. Transition drills, focusing on swift and smooth transitions between exercises, can also prove beneficial.
• Burpees Broad Jump: Lewis's performance in the burpees broad jump was slower than average. To improve in this area, he should focus on plyometric training, emphasizing broad jump techniques and burpee efficiency. Exercises such as box jumps, jump squats, and weighted burpees could significantly improve his performance.
• Sandbag Lunges: Lewis's sandbag lunges were slower than average. This indicates a need for improved lower body strength and stability. Incorporating weighted lunges, squats, and deadlifts into his routine could help improve his performance in this segment.
• Sled Push: Lewis's sled push was slightly slower than average. To improve this, he should focus on strengthening his lower body and core. Weighted squats, deadlifts, and sled training can help enhance his performance in this area.

Race Strategies

For future races, Lewis should consider the following strategies:

• Continue to maintain his effective pacing strategy for the running segments, ensuring he doesn't start off too fast or slow.
• Focus on improving his recovery and transition times in the Roxzone, minimizing rest times and ensuring smooth transitions between exercises.
• Work on technique and form during the strength-based segments, such as the wall balls and burpees broad jump, to increase efficiency and speed.
• Consider incorporating a dynamic warm-up before the race and a cool-down afterward to prevent injuries and promote recovery.