Choi Hyunju Hyrox Result

Overall Performance:

Hyunju, first off, congrats on crushing it at the 2024 Hong Kong HYROX! Finishing 27th overall and 5th in your age group is no small feat—you're in the top 6% and 7% of your respective fields! Your total time of 01:15:15 is impressive, especially with your total running time of 00:37:35, which is 01:52 faster than average. This shows you’ve got a runner’s edge, which is fantastic!

However, let’s talk about pacing. Your performance indicates that you may have started a bit slower in the first running segment, clocking in at 00:04:36, which is 00:08 slower than average and at the 30th percentile. This could be a sign to not hold back too much at the start. You want to find that sweet spot where you're not burning out too early but also not leaving too much on the table. Your best running lap of 00:04:22 demonstrates your potential out there—let’s harness that!

In terms of your profile, you’ve got a solid base as a runner; however, there are some strength areas that could use a little more focus to balance things out for those heavy lifting segments. Overall, you’re doing great, but we can definitely unlock even more of your potential! 💪

Segments to Improve:

Now, let’s dig deeper into the segments where you can turn weaknesses into strengths:

• Sled Pull (00:05:37) - This segment was significantly slower than average, ranking in the 45th percentile. To improve:
  • Strength Training: Focus on developing your pulling strength. Incorporate exercises like lat pulldowns, seated rows, and deadlifts into your routine.
  • Technique: Make sure your form is solid during pulls. Engage your core and maintain a straight back to maximize power.
  • Drills: Do sled pulls regularly, aiming for both heavy weights and lighter weights for speed work. Aim for 4-5 sets of 20 meters at varying weights.
• Burpees Broad Jump (00:05:40) - You spent a bit more time here than average. To speed this up:
  • Burpee Variations: Work on your efficiency with burpees. Practice doing them with a focus on minimizing rest between jumps. Try burpee box jumps to build explosiveness.
  • Drills: Include a set of 10 burpees followed immediately by a broad jump for distance. Repeat this for 4-5 rounds with minimal rest.
• Sandbag Lunges (00:04:18) - At 28th percentile, this is another area for growth.
  • Strength Endurance: Lunges can be taxing; incorporate high-rep weighted lunges into your routine.
  • Technique: Focus on your form—make sure your knee doesn’t go past your toes to prevent injury.
  • Drills: Use a sandbag for walking lunges in your workouts, aiming for 3 sets of 12-15 reps per leg.
• Wall Balls (00:04:16) - Another segment where you can pick up the pace.
  • Strength Training: Add front squats and medicine ball exercises to your routine to build strength.
  • Technique: Work on your squat depth and throw technique to ensure you’re getting maximum height on your wall balls.
  • Drills: Practice wall balls in intervals, e.g., 20 seconds of work followed by 10 seconds of rest for 8 rounds.

Race Strategies:

For your next race, here are some strategies to implement:

• Start Strong: Don’t be afraid to push a little harder at the beginning. You’ve proven you can handle the pace, so trust your training!
• Mind the Transitions: Work on reducing your time in the roxzone. This means staying mentally sharp and physically ready to get right into the next exercise. Set a timer for transitions during training.
• Breathing Techniques: Utilize breathing techniques to stay calm and focused, especially in the later stages of the race. Remember, as Goggins says, “You’re not done when you’re tired; you’re done when you’re finished.”

Conclusion:

Hyunju, you’ve got the heart of a champion! 🏆 Your ability to run fast speaks volumes, but don’t forget that strength training is an essential part of the HYROX puzzle. By focusing on those key segments, refining your technique, and implementing these strategies, you’ll be well on your way to an even better performance next time. Remember, it’s all about progress, not perfection! Keep pushing your limits, and don’t hesitate to embrace the grind. “The only way to achieve the impossible is to believe it is possible.” Now go crush it! 💥

Your Rox-Coach is here to support you every step of the way!