Lam Shang Nam Hyrox Result

Overall Performance:

Shang Nam Lam, you crushed it out there at the 2024 Hong Kong Hyrox! Finishing with an overall time of 01:19:59, you've placed in the top 8% among 2712 competitors, which is a solid flex! With a total running time of 00:38:40, you’re clearly more of a runner than a weightlifter, as it's faster than average by a cool 1:41. Your best running lap of 00:04:19 shows you can definitely bring the heat on the run, even if your pacing in the first segment was just a tad on the fast side, landing in the 51st percentile. You might have been chasing the adrenaline, but remember, it’s a marathon, not a sprint (though I guess you can sprint a marathon if you’re really fit, right? 😄). Your strength segments, however, could use some love, especially the Wall Balls, which were slower than a tortoise in a marathon! Time to pump those muscles and bring that average up!

Segments to Improve:

Let’s zero in on your lower-performing segments and turn them into your secret weapons:

• Wall Balls (00:08:33) - This segment was a real drag, landing in the 98th percentile! You need to focus on your technique and conditioning. To improve:
• Practice Wall Balls with a lighter medicine ball to focus on form: aim for high reps (20-30) with emphasis on explosive power.
• Incorporate strength training for your legs and core: squats, lunges, and overhead presses will help you build the necessary muscle.
• Try doing a Wall Ball ladder workout: start with 10 reps, then add 5 reps each minute until failure, focusing on maintaining proper form.
• Roxzone (00:06:01) - Your transition time is costing you precious seconds! Let's sharpen that up:
• Implement a 'transition drill' where you practice moving quickly between exercises. Set a timer and reduce the transition time gradually.
• Work on your overall fitness with high-intensity interval training (HIIT) sessions to boost your endurance and speed.
• Incorporate circuit training to mimic race conditions, focusing on quick transitions between running and strength exercises.
• Burpees Broad Jump (00:04:29) - This segment was also a bit sluggish. Here’s how to up your game:
• Practice burpee variations: try adding a jump or a tuck on your way up to engage your core and increase explosiveness.
• Incorporate plyometric training into your weekly routine, such as box jumps and broad jumps, to enhance your power.
• Focus on your breathing: ensure you're exhaling sharply during the jump portion to maintain energy for the next movements.
• Sled Pull (00:04:25) - A solid effort here, but we can step it up!
• Practice sled pulls with varying weights: start light and gradually increase as you build strength.
• Strengthen your core with planks and rotational movements to enhance your pulling power.
• Incorporate resistance band training to build explosive strength in your legs, which translates well into sled pulls.

Race Strategies:

When you hit the course next time, keep these strategies in mind:

• Pacing: Start strong but keep an eye on your heart rate. If you feel too hyped, ease back a little early on to save energy for the second half.
• Transition Efficiency: Spend some time visually mapping out your transitions in practice. Know where you need to go next to minimize downtime.
• Stay Hydrated: Don’t forget to hydrate before and during your race! A well-hydrated athlete is a fast athlete.
• Visualize Success: Before the race, take a moment to visualize each segment. This mental rehearsal can work wonders for your performance!

Conclusion:

Shang Nam, your performance is impressive, and with a few tweaks, you can elevate it even more. Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” So keep pushing, stay focused, and conquer those segments that need work! You’ve got this! 💪💥

And hey, if you ever feel like you’re not moving forward, just remember: even a snail eventually reaches its destination—eventually! Keep grinding, and let's crush that next race like a true Hyrox warrior. You’re getting closer to your goals every day!

- The Rox-Coach