Chng Melvin Hyrox Result

Overall Performance:

Hey Melvin! First off, congrats on completing the 2024 Hong Kong Hyrox race! You finished in 1:39:05, placing 641 overall and 175 in your age group. That's in the top 23% of 2712 athletes – pretty impressive! 🎉

Now, let’s break it down a bit. Your total running time was 48:44, which is 8 seconds slower than the average. This suggests that while you have a solid running base, there's some room for improvement. Looking at your splits, it seems like you might have started a bit slower than ideal, especially in Running 1, where you were about 1:06 slower than average. But hey, pacing is an art! Just remember: if you run like a gazelle, don't start like a tortoise! 🐢💨

Your performance shows you lean more towards the hybrid athlete profile, but with a slight edge towards running. This means we can work on enhancing your strength training to balance out those skills. Let's dig into the segments that could use a little love!

Segments to Improve:

• Wall Balls (00:08:12, 19 seconds slower than average): Wall balls are a full-body exercise, and if your technique is off or you're fatigued, they can drain your energy quickly. Focus on:
  • Drills: Incorporate high-rep wall ball sessions into your workouts. Try doing Tabata-style intervals (20 seconds work, 10 seconds rest) to build stamina.
  • Form Correction: Ensure you’re squatting deep enough to engage your legs and using your core to push the ball up. A coach or a friend can help spot your form, or film yourself to see where you can improve.
• Sled Pull (00:06:29, 42 seconds slower than average): This is where we can really focus on power and technique.
  • Drills: Add sled pulls into your weekly routine. Start with lighter weights and focus on explosive starts. Gradually increase the weight as your technique improves.
  • Technique: Use your legs and hips to drive the pull rather than just your arms. A strong core is essential here, so consider planks and rotational movements to enhance core strength.
• Sandbag Lunges (00:06:43, 30 seconds slower than average): Lunges can be tough under fatigue, but they’re great for building lower body strength.
  • Drills: Include split squats and weighted lunges in your training. Aim for high-rep sets with lighter weights to build endurance.
  • Form Tips: Keep your chest up and core engaged. Ensure your front knee doesn’t go past your toes to avoid injury.
• Sled Push (00:03:54, 32 seconds slower than average): This one is all about brute strength and technique.
  • Drills: Incorporate heavy sled pushes and sprint intervals. Try to maintain a steady pace throughout the push; it’s not about how fast you can go initially but maintaining speed through the exertion.
  • Form: Keep a low center of gravity and push through your heels. Think about driving your knees forward while pushing, this will help with your power output.
• Farmers Carry (00:02:35, 4 seconds slower than average): While not as far off as the other segments, we can still polish this off.
  • Drills: Regularly practice carries with varying weights. Incorporate them into your warm-up routines to get used to maintaining grip under fatigue.
  • Technique: Keep your shoulders back and walk tall. Your grip strength is key, so consider dead hangs or farmer carries with heavier weights.

Race Strategies:

• Pacing: Aim for a consistent pace throughout your runs. Starting a little faster can help you get into a rhythm, but don’t sprint the first lap; think of it as a warm-up that builds momentum.
• Transitions: You spent 7:28 in the roxzone, which is faster than average. However, consider setting up a mini-transition practice. Practice moving quickly between exercises to reduce downtime. A smooth transition is like a ninja – silent but deadly! 🥷
• Endurance and Strength Balance: Since your running time is solid, prioritize strength training twice a week. This will help you power through those tougher segments. Think of it as leveling up your superhero abilities! 🦸‍♂️

Conclusion:

Melvin, you’ve shown some killer potential, and with these tweaks, you’ll see improvements in no time. Remember: “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, and don’t hesitate to throw in some fun into your workouts – maybe a dance break between sets? Just keep an eye on those wall balls – they might not appreciate your moves! 💃

Stay focused, stay strong, and keep pushing those limits. You’ve got this! Looking forward to seeing your next race performance shine even brighter! 💪

Catch you in the next workout,

The Rox-Coach