Kim Hojong Hyrox Result

Overall Performance:

Hojong, first off, you crushed it out there! With an overall rank of 65 out of 2712 athletes, you're in the top 2%—that's no small feat! Your time of 01:09:26 in the 2024 Hong Kong HYROX is commendable, especially given the competitive field. Now, let's break it down.

Looking at your splits, it seems like you might have started a tad too fast in the first run, which could've impacted your performance later on. Your pacing was a bit off, especially in the latter running segments where you saw a drop in speed. With a total running time of 00:37:14, you’re on the slower side compared to the average. This indicates a need to focus more on your running endurance and technique. It seems you're more of a hybrid athlete, but let’s sharpen that running edge! 🏃‍♂️💨

Segments to Improve:

• Running Segments: You clocked in slower times in the latter runs, especially with Running 4 at 00:04:57. To improve your running performance, incorporate the following drills:
• Interval Training: Try 400m repeats at a fast pace with 90 seconds of rest between each. This will boost your speed and aerobic capacity.
• Long Runs: On weekends, run for longer distances at a comfortable pace to build endurance. Aim for at least one run of 10+ km each week.
• Pacing Drills: Practice negative splits during your runs. Start at a comfortable pace and gradually increase your speed. This will help you finish your runs strong.
• Sled Push: You were 10 seconds slower than average here. Focus on strengthening your quads and glutes with these exercises:
• Heavy Sled Drags: Incorporate sled drags in your training. Focus on low reps with high weight to build strength.
• Squats and Lunges: Work on heavy squats and walking lunges. These will translate well into your sled push power.
• Push-Pull Drills: Use a sled with both push and pull variations to develop functional strength.
• Wall Balls: With 00:04:47, you were slightly faster than average, but there’s room for improvement. Enhance your efficiency with these tips:
• Technique Work: Focus on your squat form and the transition of the ball from the squat to the throw. Practice with lighter balls to master the movement before increasing the weight.
• Repetition: Do wall ball drills with sets of 10-15 reps, focusing on a consistent rhythm and explosive movement.
• Strength Training: Incorporate front squats into your regimen to build the strength needed for powerful wall balls.
• Roxzone: A time of 00:04:48 shows that you could improve your transitions. Here are some strategies:
• Practice Transitions: Set up mock race scenarios where you focus on transitioning quickly between exercises. Time yourself and aim to shave seconds off each time.
• Overall Fitness: Work on your cardiovascular fitness with circuit training that mimics the race environment—less rest, more hustle!