Lee Jiwon Hyrox Result

Overall Performance:

Jiwon Lee displayed a commendable performance in the 2024 Incheon HYROX, finishing in the top 15% of all athletes and top 16% in her age group. Her overall time was 01:33:51, with a total running time of 00:51:41, which was 03:23 slower than average, indicating a stronger performance in strength exercises than in running. Jiwon showcased exceptional strength in the Sled Pull and Sandbag Lunges, significantly outperforming the average. However, her pacing appears to have started strong but faded, particularly in the running segments, suggesting endurance in longer distances could be an area for improvement. Her profile suggests a hybrid athlete with a lean towards strength, yet with room to enhance running endurance and speed.

Segments to Improve:

• Total Running Time: Given that Jiwon's total running time was slower than average, focusing on enhancing her running endurance and speed is crucial. Interval training, including short sprints and long runs, can improve both speed and endurance. Incorporating hill runs and tempo runs will also improve her running economy and stamina. Post-strength training runs can simulate the fatigue experienced during the race, helping Jiwon to maintain her pace even when tired.
• Wall Balls: To improve her Wall Balls time, Jiwon should focus on developing her squatting power and shoulder endurance. Exercises like thrusters, overhead presses, and high-rep wall ball drills will build the necessary strength and endurance. Additionally, working on her squat form will ensure efficiency and reduce unnecessary energy expenditure during the exercise.
• Farmers Carry: Grip strength and core stability are crucial for improving Farmers Carry times. Grip strengthening exercises, such as dead hangs and farmer's walks with increasing weights, will be beneficial. Core strengthening exercises, including planks and deadlifts, will improve posture and stability, allowing for faster times.
• Roxzone: The faster Roxzone time indicates better transition and recovery abilities, but there's room for improvement. Focusing on metabolic conditioning and practicing quick transitions between exercises can reduce Roxzone times. Circuit training with minimal rest between exercises can simulate the race conditions and improve overall fitness.
• Ski Erg: To enhance her Ski Erg performance, Jiwon should work on her upper body power and endurance. Incorporating exercises like pull-ups, bent-over rows, and continuous Ski Erg intervals will build the necessary strength. Additionally, focusing on technique, such as proper arm extension and pull-down, will increase efficiency.

Race Strategies:

• Start Pace Adjustment: Given the indication of starting too fast, Jiwon should focus on starting at a more conservative pace to conserve energy for the later stages of the race. Practicing pacing strategies during training can help her find a comfortable starting pace that she can gradually increase.
• Strength Before Speed: Since Jiwon has shown to have a stronger performance in strength exercises, prioritizing strength training in her routine will ensure that she maintains her advantage in these areas while gradually improving her running through targeted training.
• Recovery and Nutrition: Implementing a structured recovery and nutrition plan will help Jiwon maintain her performance throughout the race. Focusing on hydration, electrolyte balance, and consuming quick energy sources during the race can prevent fatigue and improve transition times.
• Simulated Race Conditions: Training under conditions that simulate race day, including practicing exercises in the order they appear in the race, can help Jiwon improve her transitions and endurance. This strategy will also allow her to develop a mental map of the race, reducing anxiety and improving performance.

By focusing on these targeted improvements and implementing the suggested strategies, Jiwon Lee can further enhance her performance in future HYROX races, potentially achieving even higher rankings.