Soeung Thomas Hyrox Result

Overall Performance:

Thomas, congrats on completing the 2024 Hyrox in Marseille! Finishing with an overall time of 01:34:45 places you in the top 79% of participants—solid work! You’ve showcased your strength as a runner, evidenced by your total running time of 00:44:48, which is 01:58 faster than the average. However, let’s not forget, this is Hyrox, not a 5K; it’s a hybrid event that demands a balance of both running and strength. Your average running lap of 00:05:15 is commendable, but your pacing in the first running segment (00:06:09) shows you may have kicked off a bit too conservatively. A little more aggression at the start can set the tone for a stronger finish.

As a 40-44 age group athlete, you’re doing great, but there’s always room for improvement. Your profile leans towards being a better runner, so we need to work on integrating more strength training into your routine to balance out your performance. Remember, “The only way to get better is to push yourself to the limits. If you’re not uncomfortable, you’re not growing.” Let’s dive deeper into the areas where we can turn potential weaknesses into strengths!

Segments to Improve:

Here are the segments where you can ramp up your game:

• Sled Push (00:03:57): This was 00:46 slower than average. To improve, focus on your leg drive and pushing technique. Try practicing with lighter weights to work on form and explosiveness. Drills such as “sled sprints” where you push the sled for short distances with maximum effort can help. Aim for three sets of 30-50 meters with rest in between.
• Sled Pull (00:06:56): This segment was 01:25 slower than average. It’s crucial to engage your core and maintain a straight posture. Incorporate resistance band pulls or cable machine exercises into your routine to build the necessary pulling strength. Start with 3-4 sets of 10-12 reps focusing on form and control.
• Farmers Carry (00:02:50): This was 00:26 slower than average. Your grip strength and core stability are key here. Use kettlebells or dumbbells in a farmers carry drill. Aim for 4 sets of 30-40 meters, focusing on keeping your shoulders back and core engaged as you walk. If you drop the weights, you’re just giving them a break; make sure you don’t!
• Wall Balls (00:07:38): This was 00:14 slower than average. Your technique matters! Focus on your squat depth and throw. Try practicing wall balls with a light ball to perfect your form before increasing the weight. Set a timer for 10 minutes and aim for as many reps as you can, focusing on a consistent rhythm.

Race Strategies:

• Pacing: Start your first running segment a bit faster; aim to be more in line with your average. Remember, it’s not a marathon; you can afford to push it a little harder right out of the gate!
• Transitions: Your roxzone time of 00:08:22 indicates potential for improvement in transitioning. Practice quick transitions in training by simulating race conditions. As soon as you finish an exercise, take a deep breath, and get moving again. Your goal should be to minimize downtime. Remember, “The faster you transition, the faster you finish!”
• Mindset: Keep that mental fortitude strong! Channel your inner Goggins: “You’re not in a race; you’re in a battle against yourself. Every second counts!” Stay focused and relentless throughout the race.

Conclusion:

Thomas, you’ve got a solid foundation to build on! Your running strengths are evident, and with targeted training, you can elevate your strength segments to match. Remember, you’re not just training to compete; you're training to conquer! Keep pushing the limits, and don’t shy away from getting uncomfortable in your workouts. Embrace the grind, and let’s make the next race even more epic. “Success is not owned; it’s leased, and rent is due every day.” Now, let’s get to work and turn that potential into power! 💪💥

Stay motivated, stay hungry, and keep striving for greatness. The Rox-Coach is here to support you every step of the way! 🏆