Lewis Robbins Hyrox Result

Overall Performance:

Lewis Robbins showcased a commendable performance in the 2024 Manchester Hyrox race. His overall rank was 709, placing him in the top 58% of 1203 athletes, which is an impressive feat. He was also ranked 187 in his age group (30-34), which puts him in the top 66% of 283 athletes. These rankings indicate that Lewis has a robust fitness level and a competitive edge. In terms of his overall time, he finished the race in 1 hour, 23 minutes and 36 seconds. His total running time was 42 minutes and 43 seconds, which was 44 seconds slower than the average. This suggests that Lewis has room for improvement in his running endurance and speed. He started his race strong, with his first running segment being 1 minute and 7 seconds faster than the average. However, as the race progressed, he lost some speed and endurance, indicating a potential issue with pacing and maintaining energy levels throughout the race.

Segments to Improve:

• Run Total: Lewis's total running time was 2 minutes and 13 seconds slower than the 25th percentile, indicating a need for increased speed and endurance. Interval training with varying intensities and distances can help improve his running performance. Incorporating hill sprints, long slow runs, and tempo runs in his training routine can also help build stamina.
• Burpees Broad Jump: Lewis was 1 minute and 31 seconds slower than average in this segment. To improve his performance, he should focus on building explosive strength, particularly in his lower body. Plyometric exercises such as box jumps, squat jumps, and tuck jumps can enhance his power and speed. Furthermore, practicing the Burpees Broad Jump movement regularly can help improve his form and efficiency in this exercise.
• Sled Pull: In this segment, Lewis was 1 minute and 1 second slower than the average. Strength and conditioning exercises targeting the back, arms, and core muscles can enhance his performance in this segment. Deadlifts, farmer's walks and seated cable rows can be incorporated into his training routine to build strength. Additionally, practicing the sled pull with varying weights can improve his technique.
• Sandbag Lunges: Lewis was 58 seconds slower than average in this segment. Training with lunges and squats, especially with added weight like a sandbag, can help build his lower body strength and balance. Incorporating stability exercises into his routine can also enhance his performance in this segment.
• Farmers Carry: Lewis was 32 seconds slower than the average in this segment. To improve his performance, he should focus on grip strength and overall endurance. Dead hangs, farmer's walks with increasing weights, and wrist curls can help improve grip strength.
• Roxzone: Lewis was 36 seconds slower than the average in this segment. To improve his overall fitness and transition time, he should incorporate high-intensity interval training (HIIT) in his routine. This can help increase his cardiovascular endurance and improve his ability to recover quickly between exercise zones.

Race Strategies:

Lewis should consider implementing the following strategies during the race for better performance:

• Pacing: As mentioned earlier, Lewis started the race strong but lost speed as the race progressed. He should focus on maintaining a consistent pace throughout the race to conserve energy for the later stages. This can be practiced during training sessions using a heart rate monitor or a GPS watch to track pace.
• Transitions: Faster transitions between exercise zones can significantly reduce his overall race time. Practicing quick transitions during training can help improve his performance in the Roxzone. This involves not only physical speed but also mental preparation to quickly switch between different exercises.
• Strength Training: Given that most of his slower segments involve strength-based exercises, incorporating more strength training into his routine could significantly improve his overall race performance.