Chan Jonathan Hyrox Result

Overall Performance:

Jonathan, you crushed it out there in Hong Kong! Finishing in the top 19% of over 2,700 athletes is no small feat. With a total time of 01:33:49, you definitely showed that you have a solid runner profile, clocking in a total running time of 00:35:34, which is an impressive 10:53 faster than the average. However, your pacing at the start could use some fine-tuning. Your first running segment was on the slower side, which might've held you back from capitalizing on the energy of the race. You started a bit conservatively, but hey, better safe than sorry, right? Just remember, the only thing worse than starting too fast is starting too slow—unless you’re a tortoise! 🐢

Segments to Improve:

Now, let’s dig into the segments where you can turn those weaknesses into strengths:

• Sandbag Lunges (00:09:44): Oof, this one really slowed you down. To improve, focus on building your leg strength and endurance. Incorporate weighted lunges into your weekly routine, aiming for 3 sets of 10-15 reps each leg. Also, try tempo lunges—hold the lunge position for a few seconds at the bottom. This will help you develop stability and strength in that range of motion.
• Wall Balls (00:09:51): These are a killer when done incorrectly. Focus on perfecting your squat form before adding weight. Start with bodyweight squats, then move to wall ball squats with a lighter ball. Aim for 4 sets of 15-20 reps, focusing on a smooth, explosive upward motion. Remember, it’s not a wall ball if you don’t hit the wall!
• Sled Pull (00:07:53): This exercise is all about power and technique. Try sled pulls with resistance bands to improve your explosiveness. Aim for 5 sets of 20 meters. Focus on maintaining a strong core and driving your legs with each pull. Your legs should be doing the heavy lifting, not your back!
• Sled Push (00:04:14): Push it like you mean it! Incorporate sled pushes into your training, aiming for 4-5 sets of 20 meters. Focus on driving through your heels and keeping your back straight. Visualize pushing a car out of a snowbank—just don't get stuck like a deer in headlights!
• Farmers Carry (00:03:31): To improve grip strength and stability, add farmers walks to your workouts. Grab some heavy dumbbells or kettlebells and walk for 30-60 seconds. Focus on keeping your shoulders back and your core tight. It's like grocery shopping, but with weights—no more dropping the milk!
• Rowing (00:05:34): This is an area where you can definitely shave off some time. Work on your technique first—focus on a strong drive and a smooth recovery. Try 4-5 sets of 500 meters, aiming for consistent pace. It’s all about pulling your weight—literally! And remember, every stroke counts!
• Ski Erg (00:05:05): You might consider incorporating more upper body workouts. Try pull-ups and push-ups to build strength. For Ski Erg sessions, aim for intervals—30 seconds at max effort followed by a minute of rest. Just remember, if you’re not sweating, you’re not skiing! ☃️
• Roxzone (00:07:12): This is where you can really make a difference. Focus on improving your transition time. Practice quick transitions between exercises in your training sessions, aiming for a fluid rhythm. Think of it as a dance—smooth and quick, not a lumbering bear! 🐻

Race Strategies:

• Pacing: Start with a moderate pace in the first running segment, building up to your target speed in Running 2 and 3. You’ve got the legs—now let them stretch out!
• Transition Time: Work on your transitions during training. Practice moving quickly from one exercise to another, keeping your heart rate up. Think of it as a sprint to the next station—like a relay, but with weights!
• Energy Management: Hydrate well before and during the race. Keep track of your energy levels and don’t be afraid to take a quick sip. And remember, you’re not a camel—don’t store it all for later!

Conclusion:

Jonathan, you’ve got the talent and the drive; now it’s time to polish those rough edges! With some focused training in your weaker segments, you’ll see improvements that will take you to the next level. Remember, “Success is the sum of small efforts, repeated day in and day out.” So keep pushing, keep grinding, and let’s turn those weaknesses into strengths! 💪

And if you ever feel like giving up, just remember—there’s no finish line in Hyrox, just a really long treadmill! Keep it up, champ! You’ve got this, and I’m here cheering you on, The Rox-Coach!