Hsu Yaowen Hyrox Result

Overall Performance:

Yo, Yaowen! First off, massive props on pulling off a time of 01:53:56 in the 2024 Hong Kong HYROX event! Finishing in the top 31% overall and 23rd in your age group is no small feat. Your total running time of 52:07 is impressive—you're clearly more of a runner in this hybrid game. That’s 3:23 faster than average, which is like showing up to a pizza party with extra toppings. 🍕

However, it seems like you might have taken a little detour on your pacing plan. The first running segment was a bit slower than average, but then you picked it up in running laps 2 and 3, only to slow down again in the later segments. This rollercoaster pace can be tricky in a race like this, especially when you have strength challenges following those runs. Overall, it looks like you’ve got a solid running base, but we need to work on your strength and transition times to make you a true HYROX warrior! 💥

Segments to Improve:

• Roxzone: At 16:12, you spent way too much time here—6:09 slower than average! This indicates that you either took longer rests than needed or were slow transitioning between exercises. To tackle this, focus on improving your overall fitness and practicing quicker transitions. You can set up mock transitions in your training: practice moving from one exercise to the next as quickly as possible. Try this drill:
• Circuit Transition Drill: Set up a mini-course with different exercises (like burpees, farmers carry, etc.) and time yourself. Aim to reduce your transition time with each session.
• Sled Pull: This segment was a killer at 8:26, putting you 1:38 slower than average. You really want to dig in here. Focus on your pulling technique—keep your chest up and drive with your legs. To build strength, incorporate these exercises:
• Heavy Deadlifts: They’ll strengthen your posterior chain, vital for pulling.
• Sled Pull Drills: Find a sled and practice pulling it for short distances, focusing on form and explosiveness.
• Wall Balls: Coming in at 9:32, you were slower than average here too. This is a tough combo of strength and endurance, so let’s spice it up:
• Wall Ball Technique Drills: Focus on your squat form and catch. Film yourself to see if you can improve your mechanics.
• Interval Workouts: Set a timer for 20 seconds of wall balls, 10 seconds of rest, and repeat for several rounds. This will help build endurance while maintaining form.
• Ski Erg: At 5:21, you were 30 seconds slower than average. Consider these:
• Technique Focus: Make sure you’re engaging your core and pulling through your lats, not just your arms.
• Interval Ski Erg Sessions: Go hard for 30 seconds and rest for 30 seconds. This will build your power output and endurance.
• Farmers Carry: At 3:03, you were also slower than average. To improve:
• Grip Strength Work: Incorporate exercises like plate pinches or heavy carries to strengthen your grip.
• Farmers Carry Intervals: Practice carrying heavy weights over short distances, focusing on maintaining your posture and pace.

Race Strategies:

• Pacing: Start your first running segment with controlled speed, aiming to keep it steady rather than sprinting out of the gate. It’s better to finish strong than to burn out early!
• Transition Time: As mentioned, work on your quick transitions during training. If you can cut down your Roxzone time, you’ll be golden!
• Breathing Technique: Practice rhythmic breathing during exercises. This can help you maintain endurance and reduce fatigue, especially during the wall balls and sled pull.
• Visualize Success: Before the race, take a moment to visualize each component. Imagine nailing that sled pull and crushing those wall balls. You got this!