KIDONG Lee Hyrox Result

Overall Performance

Lee Kidong finished the 2024 Incheon Hyrox race with an overall rank of 249 out of 344 athletes in his category and 20th in his age group. His overall time was 01:58:56. While he showed exceptional strength in certain segments like the Burpees Broad Jump, Sled Push, and Sandbag Lunges, his total running time was significantly slower than the average, indicating a need for improvement in his running capabilities. His initial running pace was faster than average, suggesting a strong start, but subsequent running segments were consistently slower, which may indicate early fatigue or inefficient pacing. This suggests that Lee has a stronger profile in strength exercises and needs to focus on enhancing his running endurance and pacing strategy to become a more balanced athlete.

Segments to Improve

• Total Running Time: Lee's total running time was 11:36 slower than average. To improve his running performance, Lee should focus on building aerobic endurance and running efficiency. Training Strategies:
  • Long Runs: Incorporate weekly long runs at a steady pace to build endurance.
  • Interval Training: Perform interval sessions with a mix of short, high-intensity sprints (e.g., 400m repeats) and longer intervals (e.g., 800m to 1,200m) to improve speed and stamina.
  • Tempo Runs: Include tempo runs at a pace slightly faster than his usual pace to increase lactate threshold.
• Rowing: Lee's rowing was 00:45 slower than average. To boost efficiency in this area, he should focus on technique and power.
  • Rowing Drills: Practice drills emphasizing form, such as catch, drive, finish, and recovery phases.
  • Strength Training: Include exercises like deadlifts and seated rows to increase back and leg strength.
  • Power Intervals: Execute intervals on the rowing machine, focusing on powerful strokes over short durations.
• Ski Erg: Being 00:24 slower than average, improving technique and upper body strength will be beneficial.
  • Technique Drills: Focus on proper body position, catch, and drive phases.
  • Upper Body Conditioning: Incorporate exercises like pull-ups and lat pulldowns to build shoulder and arm strength.
• Sled Pull: Although faster than average, there is still potential for improvement with better form.
  • Technique Adjustments: Ensure proper body alignment and efficient pulling mechanics.
  • Compound Movements: Integrate exercises like bent-over rows and leg press to enhance pulling power.

Race Strategies

• Pacing Strategy: Lee should adopt a more conservative start to preserve energy for the latter parts of the race. Practicing negative splits in training can help him manage his pace better during the race.
• Transition Efficiency: Although his Roxzone time was faster than average, further reducing this time by practicing quick transitions during training can contribute to an overall faster finish time.
• Compromised Running: Post-exercise running segments were slower. Incorporating compromised running drills, where Lee runs immediately after completing strength exercises during training, can help simulate race conditions and improve his ability to maintain running speed after intense activities.