김 도겸 Hyrox Result

Overall Performance

도겸 김 displayed a commendable performance in the 2024 Incheon Hyrox race, ranking 97th out of 344 athletes and maintaining a strong 12th position in his age group. This places him in the top 28% overall and in the top 36% within his age category, demonstrating a competitive edge. Notably, his overall time was 01:25:34. His Total running time was 44:10, which was 1:10 slower than the average, suggesting he may benefit from focusing on improving his running efficiency.

Analyzing his pacing, it appears 도겸 started the race too quickly, particularly evident in Running 1, where he was significantly faster than average. However, as the race progressed, his running times became slower than average, indicating a potential need to manage energy distribution more effectively throughout the race. His performance highlights a hybrid profile, showing strength in both running and exercises but with room for improvement in running efficiency and transitions.

Segments to Improve

• Sled Pull: This was the most challenging segment, with a time of 6:43, nearly 1:50 slower than average. To improve, 도겸 should focus on building upper body strength and endurance. Exercises such as bent-over rows, deadlifts, and resistance band pulls can help. Incorporating sled pull practice with varying weights can also increase both strength and familiarity with the movement.
• Total Running: Given the slower than average total running time, 도겸 should incorporate interval training to boost his running speed and endurance. Workouts like tempo runs, fartlek training, and long-distance intervals can enhance his aerobic capacity and pacing.
• Roxzone: Transition times were also slower than average, indicating a need for quicker recovery and efficiency between exercises. Circuit training that simulates race conditions can improve this, focusing on rapid transitions between exercises without compromising form.
• Farmers Carry: With a time slower than average by 21 seconds, 도겸 can benefit from grip strength exercises and core stability work. Exercises like kettlebell carries, plank variations, and grip strengtheners can enhance performance in this segment.
• Wall Balls: Although faster than average, there is still potential for improvement. Focus on explosive strength training such as squat jumps and med ball throws to increase power and efficiency.

Race Strategies

• Pacing: 도겸 should aim to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue, impacting later segments. Implementing a strategy of negative splits—starting slower and gradually increasing pace—can conserve energy for stronger finishes.
• Transition Efficiency: Practice quick transitions during training sessions to minimize time in the Roxzone. Simulating race conditions with specific focus on moving swiftly and seamlessly between exercises will be beneficial.
• Energy Management: Consider nutrition strategies that support sustained energy levels. Consuming easily digestible carbohydrates before the race and staying hydrated can prevent early fatigue.
• Mental Preparation: Develop a mental strategy to remain focused and motivated throughout the race, especially during challenging segments. Visualization techniques and positive affirmations can enhance performance under pressure.