Adam Corlett, Lewis Overend Hyrox Result

Overall Performance:

Adam and Lewis, congratulations on dominating the 2024 Manchester Hyrox competition and securing the top spot in the Pro Doubles category! With an overall time of 00:53:37, you both showcased remarkable endurance, strength, and strategy. You ranked 1st in your age group, which is no small feat—you're in the top 2% of 48 athletes! 💪

Your pacing was impressive, particularly in the first running segment where you were 00:38 faster than average. This explosive start set a strong tone for your performance, suggesting that both of you have a solid runner profile. However, the overall running time of 00:29:26 was 00:38 slower than average, indicating that while your initial burst was outstanding, you may have fatigued a bit earlier than planned. This is a classic scenario of going out too fast—like a cheetah chasing after its lunch, only to find out that lunch has cardio too!

Despite a few slower segments, you excelled in strength-based exercises, particularly the Sled Push and Sled Pull, both of which ranked in the top 2%. Your performance on the Ski Erg and Rowing segments was also commendable, showcasing a strong upper body and core endurance. Now, let’s dive into the areas where we can fine-tune your approach and maximize your Hyrox potential.

Segments to Improve:

While you both performed exceptionally, the Sandbag Lunges segment stands out as an area ripe for improvement, clocking in at 00:02:56, which was 00:25 slower than average (20th Percentile Rank). Let's transform this segment into a strong suit:

• Drill: Sandbag Lunges with Tempo – Focus on controlled lunges with a sandbag. Use a tempo of 3 seconds down, 1-second hold at the bottom, and 1 second up. This will increase strength and stability under load.
• Exercise: Single-Leg Deadlifts – Perform these to develop balance and unilateral strength. Aim for 3 sets of 10 reps on each leg, ensuring your form is tight.
• Technique: Core Engagement – Pay attention to your core throughout the lunges. A strong core helps maintain stability, which is crucial when fatigue sets in.
• Conditioning: Lunge Variations – Incorporate forward, backward, and lateral lunges into your weekly routine. Aim for a mix of bodyweight and weighted variations.

Additionally, the Farmers Carry segment was another area where you could gain substantial time (ranked 25th Percentile). To improve this:

• Drill: Heavy Farmers Carry – Regularly practice carrying heavy weights for distance. Start with a weight that challenges you but allows for good form, and gradually increase over time.
• Exercise: Grip Strength Training – Include exercises like towel hangs or dead hangs to enhance grip strength, which is crucial for this segment.

Lastly, consider focusing on your transition times (Roxzone), which were 00:03:25—15 seconds faster than average. This is a strength that can be maximized further by incorporating transition drills into your training. Practice moving quickly between exercises while maintaining focus on your breath and mental clarity.

Race Strategies:

During the race, pacing is key. Start strong, but don’t let that first burst of adrenaline lead to an early fade. Think of your energy like a candle—light it gently and let it burn steady, rather than burning bright and fast only to flicker out. Here are a few strategies:

• Split Strategy: Aim for even splits after the first running segment. Monitor your heart rate and perceived exertion to avoid going too fast early on.
• Breathing Technique: Focus on controlled breathing, especially during transitions. This will help maintain your heart rate and keep your thoughts clear.
• Positive Reinforcement: Encourage each other throughout the race. A good team is like a well-oiled machine—keep that communication flowing!

Conclusion:

Adam and Lewis, you both have shown that hard work and dedication pay off! Keep pushing your limits, and remember that every race is a chance to learn and grow. “You will never know your limits until you push yourself to them.” So, let’s turn those weaknesses into strengths!

Keep grinding and remember: “The only easy day was yesterday!” 💥🏆

As your Rox-Coach, I believe in you both. Now go out there and smash those training sessions! 💪