Hoi Lam Hyrox Result

Overall Performance:

Hey Lam Hoi! First off, congrats on finishing the 2024 Hong Kong Hyrox! Overall, you’ve put in a strong performance, ranking 769 out of 2712 athletes—talk about making a splash in a sea of competitors! That puts you in the top 28%, and that’s something to be proud of. You also snagged a 23rd place in your age group, which is no small feat. 💪

Now, let’s break it down a bit. Your overall time of 01:47:24 shows you have some solid endurance, but your total running time of 52:46 indicates you might be leaning more towards a hybrid profile than a pure runner. Your pacing was a mixed bag; you started strong with Running 1 but then seemed to lose a bit of steam in later runs. That’s a classic case of excitement at the start, which is totally normal. Think of it as your inner child just wanting to run free—just remember to rein it in a bit! 🏃‍♂️

Segments to Improve:

• Burpees Broad Jump: At 08:16, you were 01:06 slower than average. This segment can really zap your energy, so let’s work on that explosive power. Try incorporating plyometrics into your training. Box jumps and broad jumps can help you build the strength and explosiveness needed to tackle those burpees more effectively. Start with sets of 10 and focus on form—getting low and jumping high!
• Roxzone: You spent 11:11 in transition, which is 01:43 slower than average. This is where you can really shave some time off. Work on your transition drills! Set up a mini-course at your gym where you practice moving quickly from one exercise to the next. Time yourself, and make it competitive—nothing like a little friendly rivalry to spice up those transitions! 🥇
• Ski Erg: Coming in at 05:04, you were 00:19 slower than average. Focus on your technique here. Try doing interval training with short bursts of intense effort followed by brief rests. Aim for 30 seconds of max effort followed by 30 seconds of rest, repeating for 10 rounds. This will help you build both power and endurance.
• Sandbag Lunges: At 06:49, you were 01:00 slower than the average. To improve this, incorporate weighted lunges into your weekly routine. Start with lighter weights and focus on form—keep your chest up and engage your core. Gradually increase the weight as you get stronger. Also, try to add some unilateral work, like single-arm kettlebell lunges, to challenge your stability.
• Total Running Time: Your total running time was 00:14 slower than average. To enhance your running performance, add interval training to your weekly program. Try a mix of tempo runs and sprints for speed and endurance. For instance, do a 5-minute warm-up followed by 5 x 1-minute sprints with 2 minutes of walking or light jogging between each sprint. Finish with a cooldown.

Race Strategies:

• Pacing: It’s key to find a pace that allows you to finish strong. Start with a moderate pace in the first half and save a little energy for the final stretches, especially in the running segments.
• Transitions: Practice quick transitions in your training sessions. Set a timer and see how fast you can move from one exercise to another. The quicker your transitions, the less time you’ll spend in the roxzone!
• Mindset: During the race, keep your mind focused. Visualize completing each segment before you start it. Positive self-talk can really help push you through tough moments. Remember, “The only bad workout is the one that didn’t happen.”
• Hydration and Nutrition: Make sure you’re fueling properly before the race. A good pre-race meal can make all the difference. Think carbs for energy and a bit of protein for muscle support.

Conclusion:

Overall, Lam Hoi, you have a solid foundation to build on. Remember, every race is a chance to learn and grow—like that awkward phase we all went through as teenagers, but way less embarrassing! 😄 Keep pushing, keep training, and embrace the grind. As they say, “Success is the sum of small efforts, repeated day in and day out.” Every effort counts!

Keep your head high and your legs moving, and let’s turn those weak segments into your next strengths. I’m here to help you every step of the way! 💥

— The Rox-Coach