Cao Longlong Hyrox Result

Overall Performance:

Longlong, you crushed it out there in Hong Kong, finishing in 01:49:59 and landing in the top 29% overall! Not too shabby, my friend! Your performance shows that you have a solid foundation, especially with that stellar sled push—you were a beast, pushing through 1:50 faster than average! 💪

However, looking at your overall running time of 59:59, which is about 6:22 slower than average, it’s clear that we’ve got some work to do on your running game. Your pacing started out a bit too fast on the first run, which may have contributed to the slower times later in the race. You definitely have the strength to power through, but let’s work on turning that strength into speed. You’re more of a hybrid athlete, but we need to sharpen your running skills to match your strength. Think of it like converting your muscle into a Ferrari engine—let’s make it roar! 🏎️💨

Segments to Improve:

• Total Running Time: With an overall running time of 59:59, this is an area for improvement. It’s important to work on your running endurance and pace. Consider incorporating interval training—short bursts of speed followed by recovery periods. Try 400m sprints with 90 seconds of rest in between to boost your speed and stamina. You can also add longer runs at a conversational pace to build endurance.
• Sandbag Lunges (08:29): This segment was a bit sluggish compared to the average. To improve, focus on your form—keep your chest up and engage your core. Try practicing with lighter weights and gradually increase the load. Include shuffle lunges in your routine to mimic the fatigue that comes from running before this exercise. Pair this with a lower body strength routine focusing on quads, hamstrings, and glutes to enhance your overall power.
• Farmers Carry (02:48): You were right on average here, but there’s potential to get faster. Work on your grip strength with exercises like dead hangs or farmer’s carries at heavier weights. Incorporate dynamic movements, like lateral lunges, to improve your stability and balance, which are crucial when carrying weight while running.
• Roxzone Time (10:04): A slower roxzone indicates extra time spent transitioning between exercises. To improve this, practice your transitions in training—set a timer and simulate race conditions. Focus on planning your transitions, and keep your gear organized for quick access. This will help you get in and out of each segment like a pro—no time wasted!
• Rowing (05:28): While close to average, let’s tighten it up! Work on your rowing technique—make sure you’re driving with your legs first, then pulling with your arms. Incorporate rowing drills into your sessions, such as 500m sprints followed by rest, to build power and efficiency. Aim for high stroke rates while maintaining form.

Race Strategies:

• Pacing: Start smart! Aim for a steady pace on the first run, maybe a few seconds slower than you did. This will help conserve energy for the later segments. Remember, it’s not a sprint; it’s a marathon of craziness!
• Hydration & Nutrition: Don’t overlook the importance of hydration and nutrition during your race prep. Make sure you’re fueling your body with the right nutrients leading up to the race and during the race if necessary.
• Mindset: Stay positive and focused. Visualize each segment as it comes, and don’t let the slower segments mess with your head. You’ve trained hard for this, and your determination will carry you through. And when you feel like quitting, just remember: “Pain is temporary, but glory is forever!”
• Recovery: Post-race recovery is crucial. Make sure to stretch and hydrate. Consider foam rolling and proper nutrition to help speed up recovery and prepare for the next race.

Conclusion:

Longlong, you’ve already shown you have the grit and determination to do well in Hyrox. With some tweaks to your running strategy, lunges, and transitions, you’ll find yourself climbing that leaderboard even higher! Remember, improvement is a journey, not a destination. Keep pushing, keep grinding, and don’t forget to have fun along the way! And if anyone asks why you’re training so hard, just tell them you’re training for the Olympics… of Hyrox! 😄

Let’s get to work, and soon enough, you’ll be the one everyone is chasing! You’ve got this! 💥

- The Rox-Coach