Sham Fai Hyrox Result

Overall Performance

Fai Sham delivered a commendable performance at the 2024 Incheon Hyrox race, placing 173rd out of 344 athletes overall and 23rd in his age group (40-44). His total running time of 46:25 was 1:20 faster than the average, indicating a strong running profile. Fai's initial running segments were notably faster than average, particularly Running 1, where he ranked in the 17th percentile. This suggests a tendency to start strong, but his pace slowed in subsequent running segments, which may indicate the effects of fatigue or compromised energy management. Overall, Fai excels more in running compared to strength-based exercises, which presents an opportunity to enhance his strength training to support his running endurance further.

Segments to Improve

• Sandbag Lunges: This segment was 1:01 slower than average, ranking in the 85th percentile. To improve, Fai should focus on building lower body strength and endurance. Exercises such as lunges with added weight, squats, and step-ups will be beneficial. Incorporating a routine that includes 4 sets of 12-15 reps of these exercises twice a week can help.
• Farmers Carry: Fai was 57 seconds slower than average, ranking in the 96th percentile. Grip strength and core stability are crucial here. Exercises like deadlifts, farmer's walks with varying weights, and grip strengtheners should be prioritized. Practice doing 3 sets of 30-60 seconds carries, progressively increasing weight.
• Sled Push and Pull: Both segments were slower than the average, with the push being 22 seconds and the pull 7 seconds slower. Fai could benefit from sled drills at varying weights, focusing on explosive power and endurance. Incorporate interval training with high weights for short distances and lower weights for longer distances.
• Rowing: Fai's rowing was 16 seconds slower than average. Technique is as important as strength here. Focus on improving rowing form with drills that emphasize the catch, drive, and recovery phases. Include rowing intervals, such as 5 x 500m with 1-minute rest, to build cardiovascular endurance.

Race Strategies

• Pacing: Fai should consider a more measured start to conserve energy. Employ a strategy of negative splits, where the second half of the race is faster than the first, allowing for more energy during strength segments.
• Efficient Transitions: Though his Roxzone time was faster than average, continual improvement can be made by practicing transitions between exercises in training. This could involve setting up mini-circuits that mimic race conditions, focusing on maintaining speed and form.
• Strength-Endurance Balance: Given his running strength, integrating strength exercises into running drills can simulate race conditions where running is followed by intense strength activities. For example, alternate between 400m runs and strength exercises like burpees or lunges.