Lim Jackson Hyrox Result

Overall Performance

Jackson Lim delivered a commendable performance in the 2024 Singapore Hyrox event, finishing in the top 61% of all competitors and top 65% in his age group. Despite this solid standing, there is notable room for improvement, particularly in his overall running time, which was 4:56 slower than the average. Jackson demonstrated a strong start in the initial running segments, indicating a tendency to start fast. However, he struggled significantly in the final running segment, suggesting a possible overexertion earlier in the race. His profile leans more towards strength, as evidenced by his better-than-average performance in most strength segments like the Sled Push, Burpees Broad Jump, and Farmers Carry.

Segments to Improve

• Running Performance:

  Jackson's total running time was slower than average, with a particularly challenging final running segment. He should focus on improving endurance to maintain a steady pace throughout the race.

  • Training Strategies: Incorporate longer steady-state runs to build endurance and pacing strategies. Include interval training to improve speed and recovery times.
  • Drills: Tempo runs and fartlek sessions to enhance sustained speed and adaptability during different race phases.
• Wall Balls:

  Jackson was 42 seconds slower than average in wall balls, suggesting a need for enhanced shoulder and core endurance.

  • Training Strategies: Increase wall ball volume in training with varying weights to improve endurance and technique.
  • Exercises: Overhead presses and wall ball AMRAP (as many reps as possible) sessions to build endurance and efficiency.
• Sled Pull and Rowing:

  Despite performing faster than average, further improvements in these segments could significantly reduce his overall race time.

  • Training Strategies: Focus on upper body strength and power through exercises like pull-ups and bent-over rows.
  • Drills: Sled pulls with varied weights and rowing sprints to enhance power and cardiovascular efficiency.
• Ski Erg:

  The Ski Erg was another segment where Jackson lagged behind the average time.

  • Training Strategies: Incorporate high-intensity interval training (HIIT) on the Ski Erg to boost speed and endurance.
  • Exercises: Circuit training involving ski erg sprints coupled with bodyweight exercises to enhance cardiovascular fitness.

Race Strategies

• Pacing: Adjust pacing strategy to avoid burnout in later stages. Consider starting at a slightly slower pace to conserve energy for the later running segments.
• Transitions: Practice efficient transitions between exercise zones to minimize time spent in the Roxzone.
• Nutritional Strategy: Optimize nutrition and hydration pre-race and during the event to maintain energy levels and prevent fatigue.
• Compromised Running: Implement training runs immediately following strength exercises to simulate race conditions and improve running efficiency post-exertion.