Chen Jiyong Hubert Hyrox Result

Overall Performance:

Hubert, you absolutely crushed it out there at the 2024 Hong Kong Hyrox! Finishing with an overall time of 01:15:10 puts you in the top 4% of 2712 athletes—seriously impressive! Your total running time of 00:36:33 is 01:37 faster than average, which shows you’ve got some serious speed in those legs. 🏃‍♂️💨 You’re more of a runner with that time, and while your pace is definitely swift, it looks like you might’ve started a bit too conservatively on the first run. That 00:04:19 was a tad slower than average, but you picked it up nicely in the second segment and kept that momentum going. However, there are a few areas where we need to work some magic to take your game to the next level. Your performance in the strength-based segments showed room for improvement. Let's turn these weaknesses into strengths and get you even closer to that podium finish next time! 💪

Segments to Improve:

• Sled Pull: 00:05:51 (98th Percentile) - This was your slowest segment, and it’s a critical part of the race. To improve, focus on your grip and pulling technique. Consider incorporating heavy sled drags into your training to build strength. Aim for sets of 3-4 pulls at heavy weights, focusing on form and explosiveness. Also, try doing farmer's carries with heavier weights to enhance grip strength.
• Farmers Carry: 00:02:30 (95th Percentile) - Here, you lost significant time. Work on your core stability and grip strength. You can do this with heavy kettlebell carries and overhead carries to mimic the demands of the race. Aim for 30-40 meters at a challenging weight while maintaining a strong posture.
• Rowing: 00:04:53 (92nd Percentile) - Your rowing time was off the pace. Incorporate rowing intervals into your training. Try 2-minute all-out efforts with 1-minute rest in between for 4-5 rounds. Focus on form—power through your legs and keep a strong core.
• Wall Balls: 00:05:37 (65th Percentile) - This segment could use some love as well. Practice your wall balls with a focus on rhythm. Try doing sets of 15-20 reps with a heavier ball and work on your squat depth and explosive power. Consider pairing this with burpees for endurance.
• Roxzone: 00:05:15 (47th Percentile) - If your transitions are slowing you down, it’s time to streamline them. Practice quick transitions by doing supersets of exercises, focusing on efficiency. Keep a checklist of what you need to do between segments and practice moving quickly through those transitions.
• Sandbag Lunges: 00:04:22 (56th Percentile) - Work on your lunging form and endurance. Incorporate weighted lunges into your routine; aim for 3 sets of 12-15 reps per leg. Focus on keeping your chest up and core tight to improve your technique.

Race Strategies:

Next time you hit the course, here are some strategic tips to consider:

• Start Strong, but Smart: Don’t be afraid to push a bit harder from the get-go. You’ve got the speed; use it! Aim for a controlled pace that’s slightly faster in the first lap, then find your rhythm in the subsequent segments.
• Focus on Breathing: During the strength segments, especially the sled pull and farmers carry, breathing is key. Practice your breathing patterns in training so it becomes second nature during the race.
• Stay Hydrated: Don’t forget to hydrate during the race! A well-timed sip can make a huge difference in endurance and performance.
• Visualize Transitions: Before the race, visualize each transition. Picture yourself moving quickly and efficiently between exercises—it’ll help in execution!

Conclusion:

Hubert, your performance was stellar, and you've got a solid foundation to build on. Remember, “Success is the sum of small efforts, repeated day in and day out.” Embrace the grind! With focused training on those segments we discussed, you’ll be unstoppable. Keep pushing those limits, and don’t forget to have fun along the way—after all, it's not just about the medals but the journey too! 🏆💥

Now get out there, train like a beast, and let’s turn those weaknesses into strengths. You’ve got this! And remember, what do you call a wall ball that tells jokes? A punchline! 😄

Keep it real, The Rox-Coach