Lu Chiehlun Hyrox Result

Overall Performance:

Chiehlun, you crushed it out there in Hong Kong! With an overall time of 01:40:41, finishing in the top 24% of 2,712 athletes is no small feat. You've got some serious running chops, as evidenced by your total running time of 46:31, which is a solid 2:44 faster than average. That tells me you're more of a runner than a strength athlete, so let’s channel that energy into your training!

Your pacing in the first leg was a bit too aggressive, clocking in at 4:51, which is 15 seconds faster than average. It seems like you might have gone out like a racehorse, but remember, it's a marathon, not a sprint. Your pacing in the latter runs showed a bit of a slowdown, particularly in Running 3, where you clocked in at 6:24—definitely a moment to consider when you're strategizing your race approach next time. You’ve got the potential to build that endurance while maximizing your strength, so let’s get to work!

Segments to Improve:

Now, let’s dive into the segments that need some TLC:

• Sled Pull (07:38) - This was a tough one and ranked pretty low. Focus on building your posterior chain strength. Incorporate deadlifts and sled pulls in your training. Aim for sets of 5-8 reps with heavier weights to build strength and endurance.
• Farmers Carry (03:26) - Your grip strength is key here. Try doing heavy farmers carries for longer distances (20-40 meters) and incorporate variations like single-arm carries to challenge your core stability. This will help with overall stability in other exercises, too.
• Rowing (05:38) - Your rowing time could use some love. Work on your stroke efficiency; try intervals on the rower, alternating between hard efforts and steady-state rowing. Focus on technique as much as speed—quality over quantity!
• Ski Erg (05:07) - This is another area for improvement. Try to incorporate more upper body strength exercises, like pull-ups and push-ups, to build muscle endurance. Also, practice the ski erg for longer sessions to improve your aerobic capacity.
• Burpees Broad Jump (06:23) - Burpees can feel like a love-hate relationship, can’t they? Try breaking them down into smaller sets. For example, do 5-10 burpees followed by a short rest, then repeat. Focus on explosiveness! Add in some broad jumps to work on that power.

Roxzone (10:39) - This was the biggest time loss, and it’s clear that you spent a bit too much time transitioning. To improve this, practice quick transitions between exercises in training. Set up a mini-course with your equipment and work on getting in and out efficiently. Think of it as the NASCAR pit stop of Hyrox—get in, get out, and go fast! 🚀

Race Strategies:

Now, let’s talk race day strategies:

• Pacing: Start a bit slower than you think you need to. You want to conserve energy for those later runs and strength segments. Think of your first run as a warm-up, not a sprint.
• Transition Time: Have a plan for your transitions. Visualize each transition during training so you can execute them smoothly on race day. Remember, every second counts!
• Nutrition: Don’t underestimate proper fueling before and during the race. Make sure to hydrate and have some easily digestible carbs before the event. A little snack can go a long way!
• Mental Game: Keep your head in the game. Use positive affirmations and visualize yourself succeeding. Believe you can do it, and you will! 💪

Conclusion:

Chiehlun, your performance in Hong Kong is just the beginning of your Hyrox journey. You’ve already shown that you can run with the best of them, now it’s time to level up your strength and transition game. Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” So keep pushing, keep training, and keep inspiring!

Let’s get you back in the gym and tackle those weaknesses head-on. With some hard work and dedication, you’ll be crushing those segments in no time! And always remember, in Hyrox, the finish line is just a pit stop on the road to greatness. Stay strong, and keep it cool! 💥

Yours in fitness,

The Rox-Coach