Cheah Kevin Hyrox Result

Overall Performance:

Hey Kevin! First off, a massive shoutout for your performance at the 2024 Hong Kong Hyrox event! Finishing in the Top 34% overall and Top 88% in your age group is no small feat, especially with 2712 athletes pushing their limits alongside you. Your overall time of 02:06:20 shows solid effort and endurance.

Now, let's talk about your pacing. It seems you kicked off strong with a blazing 5:45 in Running 1, which was 7 seconds faster than average. But then, it looks like you might have hit the brakes a bit too hard during Running 3, clocking in at 8:19—a time that really dragged your overall running average down. You're showing signs of being a better runner, but your overall running time of 1:02:44 is a bit slower than average, suggesting that we need to spice up your running game. Think of it this way: if running were a pizza, you’ve got the crust down, but we need to add more toppings to make it delicious! 🍕

Your core strength segments, like Sled Pull and Sled Push, are decent but have room for improvement. It’s clear you’re a hybrid athlete, but we need to channel that energy more consistently across the board. Let's dive into those segments that need a little extra love!

Segments to Improve:

• Wall Balls: You clocked in at 13:15, which is 1:43 slower than average. Wall balls can be a real leg burner and cardio muncher! Make sure your squat form is spot on. To improve, practice your wall ball throws with a focus on explosive hip extension. Try doing sets of 20 reps with a light ball to work on speed, and then gradually increase the weight as you get comfortable.
• Sled Pull: With a time of 7:23, you were 1:25 slower than average. To improve here, work on your grip strength and core engagement. Incorporate exercises like farmers carries and plank pulls into your training routine. Aim for 3 sets of 30 seconds of each exercise, focusing on form and control. Remember, it’s not just about pulling the sled; it’s about pulling it with some swag!
• Farmers Carry: Your time of 3:28 was 23 seconds slower than average. This is a testament to your grip strength and core stability. Incorporate heavy carries into your workouts—think about carrying heavy kettlebells or dumbbells for distance. Aim for 4 sets of 40 meters with a challenging weight. If you drop them, they might just start charging you rent!
• Sled Push: Clocking in at 3:58, you were 2 seconds slower than average. Focus on your leg drive and technique. Incorporate sled pushes into your training at least once a week, aiming for 5 sets of 20 meters. Keep your body low and drive through your heels. If you feel like you’re pushing a car, you’re doing it right!
• Roxzone: Your time of 10:29 was 55 seconds faster than average, which is impressive! To keep this momentum, consider implementing transition drills between exercises. Work on your agility with ladder drills and practice quick changes between movements to reduce downtime. Time spent resting is time spent dreaming of what could be!

Race Strategies:

During the race, it’s crucial to manage your energy wisely. Start strong but avoid going too fast in the early runs; you don’t want to burn out before the final push. Consider a negative split strategy where you aim to pick up the pace in the last half of the race. This can help you feel less fatigued and more energized.

Utilize your Roxzone to catch your breath, but don’t overdo it. Stay focused, hydrate, and keep your mind in the game. Visualize your next segment while transitioning to keep the momentum alive. Remember, every second counts, and transitions are where champions are made!

Conclusion:

Kevin, you’ve got a lot of potential to become an even stronger athlete! 💪 Keep your focus on those segments that need improvement and don’t hesitate to mix things up in your training. As they say, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So keep inspiring and pushing those limits.

Remember, every great journey begins with a single step (or in your case, a single run!). Keep your spirits high, train hard, and let's turn those weaknesses into strengths. You've got this, and I'm here to help you every step of the way! Catch you in the next race, coach style! 💥

Rox-Coach