Lim Jed Hyrox Result

Overall Performance

Jed Lim delivered a commendable performance in the 2024 Singapore Hyrox race, securing an overall rank of 155, placing him in the top 13% of all participants. Within his age group (25-29), he ranked 25th, marking him in the top 14%. His overall time was 01:24:41. Jed's total running time was 00:45:37, which is 02:58 slower than the average, indicating that running is not his strongest area compared to the competition. His best running lap was 00:05:19. From the analysis of the first four running segments, it appears Jed started too fast in the first segment but slowed significantly in subsequent runs. This suggests that his pacing could be more evenly distributed. His performance in strength-based exercises like the Sled Push and Wall Balls was notably strong, suggesting a profile that is better at strength rather than running, or potentially a hybrid of both.

Segments to Improve

• Total Running: Given the slower total running time, Jed should focus on improving his running endurance and speed. Incorporate interval training and tempo runs to enhance both speed and endurance.
  • Interval Training: Alternate between high-intensity sprints and moderate recovery runs.
  • Tempo Runs: Maintain a challenging pace that is sustainable over a longer duration.
• Sled Pull: Jed was 01:04 slower than average in this segment. Focus on building upper body and core strength.
  • Exercises: Incorporate deadlifts, bent-over rows, and sled pulls with varying weights to build strength and endurance.
  • Technique: Practice proper form with a focus on engaging the core and maintaining a steady pulling rhythm.
• Ski Erg: Being 00:26 slower than average, Jed could benefit from focusing on technique and endurance for this segment.
  • Drills: Engage in interval training on the ski erg, focusing on explosive pulls and controlled recovery.
  • Form Correction: Ensure a powerful hip drive and a fluid pull-through motion.
• Sandbag Lunges: Improvement can be achieved by focusing on lower body strength and stability.
  • Exercises: Incorporate lunges with varying weights and step-ups to build strength and balance.
  • Form Correction: Emphasize a full range of motion with a steady and controlled pace.
• Rowing: Slight improvements can be targeted by focusing on effective rowing technique and cardiovascular endurance.
  • Drills: Practice interval rowing with a focus on powerful strokes and consistent pacing.
  • Form Correction: Concentrate on leg drive, core engagement, and a smooth follow-through.

Race Strategies

• Even Pacing: To avoid starting too fast and losing momentum, Jed should aim for a more consistent pace across all running segments. Implementing a negative split strategy, where the second half is faster than the first, could improve overall performance.
• Transition Efficiency: Although Jed excelled in the roxzone, further reducing transition times can offer a competitive edge. Practice transitions during training to minimize rest and improve efficiency.
• Compromised Running: Post-exercise runs were slower; hence, training should simulate race conditions to improve running under fatigue. This includes back-to-back strength exercises followed immediately by running drills.
• Visualization and Mental Preparation: Incorporate mental strategies such as visualization and race simulation in training to enhance focus and adaptability during the race.