Lee Sangjun Hyrox Result

Overall Performance:

Sangjun Lee showcased a commendable performance in the 2024 Incheon HYROX race, landing in the top 42% overall and top 36% in his age group. Notably, Sangjun started the race with a strong pace, evident from his first running segment being significantly faster than average. However, his total running time indicates he is more adept at strength-based challenges, as it was slower than average by 01:36. This suggests that while Sangjun excels in strength-focused segments, his overall endurance and pace throughout the running segments need improvement. Furthermore, the Roxzone time being considerably slower than average points towards a need for enhanced fitness and more efficient transitions between exercise zones.

Segments to Improve:

• Total Running Time: Sangjun's running segments reveal a decrease in pace as the race progresses, particularly noticeable in his final run which was significantly slower than average. To improve endurance, interval training mixed with long, slow distance runs should be incorporated into his routine. Interval training can help improve speed and cardiovascular efficiency, while long runs will build endurance. Specifically, workouts like 400m repeats at a pace faster than his current average, combined with weekly runs of 10-15km at a steady, moderate pace, could enhance both speed and stamina.
• Roxzone: The extended Roxzone time suggests a need for better overall fitness and quicker transitions. Circuit training that mimics race day transitions can be beneficial. For instance, setting up a circuit that includes short runs followed by exercises like burpees or squats, then immediately moving to another running segment without rest, can simulate race conditions and improve transition times. Practicing quick mental and physical shifts between exercises can also reduce hesitation and improve efficiency during transitions.
• Burpees Broad Jump: This segment was slightly slower than average, indicating potential for improvement in explosive power and coordination. Plyometric exercises, such as box jumps, jump squats, and lunge jumps, can help build explosive strength, while practicing the specific movement of the burpee broad jump will enhance technique and efficiency.

Race Strategies:

• Pacing: Given Sangjun's tendency to start fast, a more conservative initial pace could help conserve energy for maintaining a steadier speed throughout the race. Focusing on a consistent effort level, rather than speed, during the early running segments could lead to improved overall running times.
• Strength Training Focus: Given his strength in sled push and farmers carry, continuing to capitalize on these strengths while also addressing running endurance could yield a more balanced performance. Incorporating compound lifts like squats, deadlifts, and Olympic lifts can enhance both strength and power, beneficial for both the running and strength segments.
• Transition Efficiency: Practicing faster transitions between exercises can shave valuable seconds off the Roxzone time. Setting up mock transition zones during training sessions, where Sangjun can practice quickly moving from one exercise to the next, can help. Additionally, focusing on breath control and mental preparation for the next segment during these transitions can improve both speed and mental readiness.
• Endurance Training: Given the slower total running time, incorporating more endurance-focused training into Sangjun’s routine is crucial. This includes not only longer runs but also incorporating activities like cycling or swimming to improve cardiovascular health without the constant impact of running, potentially improving recovery times and overall endurance.

By addressing these specific areas and implementing the suggested strategies, Sangjun Lee can enhance his performance in future races, potentially achieving better rankings both overall and within his age group.