Sungeun Joh Hyrox Result

Overall Performance:

Hey Joh Sungeun! Congrats on finishing the 2024 Hong Kong Hyrox race with a solid time of 01:59:59. That puts you in the top 32% overall and the top 89% in your age group—nice work! 🎉 Your total running time of 00:52:51 is impressive, being 5:17 faster than average. It shows you’ve got a runner's profile, which is fantastic, but we need to ensure that your strength is keeping up with your speed.

Looking at your pacing, you kicked off with a fast start in Running 1, coming in at 00:04:32, a full minute quicker than average. While it's great to have that burst of speed, it’s essential to balance that energy throughout the race. This pace might have led to some fatigue in later segments, especially during the Sled Pull and Wall Balls, where you saw significant slowdowns. Let’s focus on turning that speed into endurance while also shoring up your strength in key areas.

Segments to Improve:

Now, let’s dive into those segments that need some serious TLC:

• Sled Pull (00:12:16): Ouch! This was definitely a drag. Your time was 5:08 slower than average, which put you in the 98th percentile. This segment requires a combination of upper body strength and core stability. Start incorporating specific drills like:
• Sled Pull Drills: Use lighter weights to practice pulling with proper form. Focus on engaging your core and legs to help drive the movement.
• Farmer's Walks: These will help build grip and core strength. Grab a pair of dumbbells and walk for distance or time.
• Core Strengthening Exercises: Planks, Russian twists, and hanging leg raises will help improve your overall stability.
• Wall Balls (00:15:59): This segment really dropped the ball! Being 5:54 slower than average (97th percentile) indicates a need for more explosive strength. To boost your performance here:
• Wall Ball Drills: Practice your technique with lighter balls at higher reps. Focus on form, aiming for a consistent height on the wall.
• Plyometric Squats: These will help with the explosive power needed for the wall balls—shoot for 3-4 sets of 10-15 reps.
• Squat Variations: Front squats and goblet squats will build the strength needed for your legs and core for wall balls.
• Sled Push (00:03:54): At 6 seconds faster than average, you did okay here, but there’s room for gains. Work on your leg drive and technique:
• Sled Push Technique Work: Focus on your foot placement and body angle when pushing. Keep your hips low and drive through your legs.
• Heavy Squats: Strengthen your legs with squats. Increased leg strength will translate into more power during the sled push.
• Sandbag Lunges (00:07:02): You were 47 seconds faster than average here, but let’s see if we can bring that time down even more:
• Weighted Lunges: Increase the weight gradually to build strength and endurance in your legs.
• Dynamic Mobility Drills: Incorporate these to improve your range of motion and reduce fatigue during the race.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start at a moderate pace in the first running segment. You want to feel like you could still run a bit faster at the end of each running section.
• Transition Times: Work on your transitions between exercises. If you're slower than average in the Roxzone (00:09:49), consider practicing quicker transitions in your training sessions.
• Hydration & Nutrition: Make sure you’re fueling up properly before the race. A well-fueled body will help maintain your energy levels during those tough segments.

Conclusion:

Joh, you’ve got a solid foundation to build on! Your running speed is already a strength, but let’s work on turning those weaknesses into strengths. Remember, every athlete has areas to improve—think of them as opportunities to become a better version of yourself. As they say, “It’s not about being the best; it’s about being better than you were yesterday.” So, lace up those shoes, hit the gym, and let's crush those segments next time! 💪 Keep that fire burning, and remember to have some fun along the way. You’ve got this! 💥

See you in the Roxzone!

- The Rox-Coach