Cham Eddie Hyrox Result

Overall Performance

Eddie Cham delivered a commendable performance at the 2024 Incheon Hyrox race, finishing at an overall rank of 91 out of 344 athletes, positioning him in the top 26%. Within his age group (25-29), he secured the 24th spot, putting him in the top 37%. His overall time was 01:24:55, with a total running time of 46:48, which was 04:03 slower than the average. This suggests that Eddie has a stronger profile in strength-based exercises rather than running, as his overall running time was slower than average. The analysis of his pacing indicates he started a bit slower compared to average times in the initial running segments, suggesting a conservative start.

Segments to Improve

• Total Running Time: Given that Eddie's total running time was significantly slower than average, focusing on improving his running endurance and speed could yield significant performance gains. He should incorporate interval training and tempo runs into his routine. Interval training can include 400m to 800m repeats at a pace faster than his race pace, with equal time for recovery. Tempo runs, at a comfortably hard pace, can enhance his lactate threshold, allowing for faster overall running times.
• Sled Pull: Eddie's sled pull time was slightly slower than average. To improve, he can focus on building upper body and core strength, which are pivotal for sled pulls. Exercises such as bent-over rows, lat pull-downs, and core stability workouts like planks and Russian twists will be beneficial. Additionally, practicing sled pulls with a heavier weight than used in the race can enhance his power and efficiency during the actual event.
• Burpees Broad Jump: Despite performing well, there is still room for improvement. Eddie can work on plyometric exercises to enhance explosive power, such as box jumps, squat jumps, and burpee variations. Ensuring proper form and efficiency in transitioning from the burpee to the jump can also improve speed and reduce time spent on this segment.

Race Strategies

• Pacing Strategy: Eddie should aim to maintain a steady pace throughout the running segments, avoiding starting too conservatively. Implementing negative splits, where the second half of the race is faster than the first, can be a beneficial strategy. Practicing this in training will help him manage energy reserves efficiently.
• Transition Efficiency: Although Eddie's Roxzone time was faster than average, further reducing transition times can contribute to overall race improvement. Practicing quick transitions between exercises during training sessions will reduce downtime and enhance race performance.
• Compromised Running: Training for compromised running, where running segments follow immediately after strength exercises, can improve his running efficiency post exercises like the sled push or wall balls. This can be practiced by incorporating circuit training with running intervals to simulate race conditions.