Lim Zemin Hyrox Result

Overall Performance

Zemin Lim delivered a commendable performance at the 2024 Singapore National Stadium Hyrox event, securing an overall rank of 91 out of 1325 athletes, placing him in the top 6%. Within his age group (30-34), he ranked 39th, showcasing his competitive edge. His overall time was 01:20:46, with a total running time of 00:41:03, which was 00:10 slower than the average, suggesting a slight need for improvement in running efficiency. His pacing was consistent, as evidenced by his running segments, where he generally matched or slightly exceeded average times after the initial segment. Zemin demonstrates a hybrid profile with strengths in both running and strength exercises but needs to focus more on optimizing his running transitions and improving strength in certain exercises.

Segments to Improve

• Roxzone (00:07:15, 01:14 slower than average):
  • Analysis: Zemin's transition times need improvement for better race efficiency.
  • Training Strategy: Implement high-intensity interval training (HIIT) with quick transitions between exercises to simulate race conditions. Practice specific transitions to reduce time lost in the roxzone.
  • Exercises: Circuit training with minimal rest, such as moving between rowing, burpees, and sled push/pull.
• Sled Push (00:03:05, 00:20 slower than average):
  • Analysis: There is potential to gain significant time by improving power and technique in this segment.
  • Training Strategy: Focus on lower body strength and explosive power.
  • Exercises: Incorporate heavy sled push drills, leg press workouts, and plyometric exercises like box jumps.
• Sled Pull (00:04:37, 00:03 slower than average):
  • Analysis: Similar to the sled push, enhancing pulling strength and endurance is crucial.
  • Training Strategy: Strengthen back muscles and improve grip strength.
  • Exercises: Include sled pull variations, deadlifts, and bent-over rows in the training routine.
• Farmers Carry (00:02:19, 00:14 slower than average):
  • Analysis: Grip strength and core stability need improvement to enhance performance.
  • Training Strategy: Develop grip endurance and core stability.
  • Exercises: Incorporate farmers carry with varying weights, dead hangs, and core stability exercises like planks.

Race Strategies

• Effective Pacing: Begin the race at a sustainable pace, especially in initial running segments, to conserve energy for later stages.
• Optimize Transitions: Practice seamless transitions between events to minimize time in the roxzone. Visualize each transition to mentally prepare during the race.
• Focus on Form: Maintain proper form in compromised running situations post-strength exercises to prevent fatigue and maximize efficiency.
• Nutrition and Hydration: Ensure adequate nutrition and hydration before and during the race to sustain energy levels and prevent cramps.