Chan Goldie Hyrox Result

Overall Performance:

Goldie, you absolutely crushed it at the 2024 Hong Kong Hyrox, finishing 47th overall and 17th in your age group! Being in the top 11% of 420 athletes is no small feat, and you should be proud of that. Your total time of 01:18:03, with a total running time of 00:38:42, shows you have a strong running base—faster than average, no less! However, there are a few areas where we can fine-tune your skills to push you even further up the leaderboard. Your pacing was a bit of a rollercoaster, starting slower in the first running segment and then hitting your stride in the second half. This hints at a strong running profile, but we need to balance that with more strength work to ensure those transitions and strength segments don’t hold you back. Remember, “You can’t hurt me,” as Goggins would say, so let’s get after it!

Segments to Improve:

Here are the segments where you can really punch it up:

• Wall Balls (00:04:45): This was your slowest segment, and we can improve your timing here. Focus on your squat depth and explosive drive. Consider adding a wall ball-specific workout to your routine—aim for 3 sets of 15-20 reps, focusing on speed and form. Engage your core and legs, and remember to catch the ball lower to save energy for the next rep!
• Sled Pull (00:05:29): This segment was significantly slower than average. To tackle this, incorporate sled pulls into your training 2-3 times per week. Work on your grip, engage your core, and practice pulling with your legs, not just your upper body. Consider adding resistance bands for explosiveness.
• Sandbag Lunges (00:04:25): It’s time to turn that sandbag into a feather! Focus on your form; keep your chest up and drive through your front heel. Try doing walking lunges with a sandbag for distance (30-50 meters) to build endurance and strength. Also, practice your transitions from running to lunges to avoid fatigue.
• Sled Push (00:02:35): This can be a strength anchor for you. Work on pushing heavy loads once a week. Power through your legs and keep your body low. Use a push sled and aim for shorter, powerful bursts—like 20-30 meters, focusing on speed and power.
• Burpees Broad Jump (00:04:43): Improve your efficiency here by practicing explosive movements. Add box jumps and burpee variations into your regimen. 3 sets of 10 reps with a focus on speed and form will help you find that rhythm.

Race Strategies:

Here’s how to harness your strengths and minimize weaknesses during the race:

• Pacing: Start with a controlled pace in the first run. Aim for consistent splits—don’t go all out too early (remember: you’re not a cheetah on the Serengeti!).
• Transitions: Practice quick transitions between exercises during your training. Set up mock races to simulate the flow. The quicker you can transition from one exercise to the next, the better your overall time will be.
• Breathing: Focus on your breath during strength segments. Controlled breathing can help manage fatigue, especially during high-rep movements like wall balls and burpees.
• Mindset: Embrace the challenge! Visualize your race and remind yourself of your training. As Jocko would say, “Discipline equals freedom.” The more disciplined you are in training, the freer you’ll feel on race day.

Conclusion:

Goldie, you have the potential to elevate your game even further. Remember, every second counts, and with a focus on those improvement areas, you’ll be unstoppable! Keep pushing your limits, and don’t shy away from the grind—embrace it.🏆 “You are your only limit.” So let’s get to work and make those weaknesses into strengths! The Rox-Coach believes in you! 💪💥