Lee Chaeeun Hyrox Result

Overall Performance:

Chaeeun, first off, congrats on finishing the 2024 Hong Kong Hyrox! With an overall rank of 254 out of 420 athletes and landing at 49th in your age group, you’ve shown that you belong in the game. Your total time of 01:36:55 is a solid foundation to build upon. However, there are some key areas that can elevate your performance even further!

Your pacing strategy appears to be a bit off, particularly in the early running segments, where you started out a touch faster than average. While adrenaline is a powerful motivator, it’s important to harness that energy wisely. You’ve got the makings of a strong runner, but your overall running time of 00:50:16 indicates that there’s room for improvement in your endurance and strength during the race.

Given your performance, I’d say you are more of a hybrid athlete, but leaning slightly towards the strength side based on your sled push and ski erg performance. You’ve got the potential to be a powerhouse if you fine-tune your running endurance. Now, let’s break down where you can turn those weaknesses into strengths!

Segments to Improve:

• Wall Balls: 00:06:25 (77th Percentile)

  This segment was your biggest time sink. It’s a tough exercise, but with proper technique and conditioning, you can shave off precious seconds.

  Drills: Focus on form and rhythm. Practice wall ball shots with a lighter ball to get comfortable with the motion. Start with sets of 10-15 reps, focusing on explosive power from your legs. Gradually increase the weight and rep count as your form solidifies.

• Sled Pull: 00:06:53 (74th Percentile)

  Here, you spent too much time compared to average. This could be a strength endurance issue or a technique flaw.

  Drills: Incorporate sled pulls into your training 2-3 times a week. Focus on maintaining a steady pace and proper posture. You can also add resistance band pulls to build strength in your legs and back.

• Burpees Broad Jump: 00:07:16 (68th Percentile)

  This segment can often drain your energy. The key is to maintain form and rhythm to keep moving efficiently.

  Drills: Break down the movement: practice burpees and broad jumps separately. Aim for a smooth transition between the two. Perform sets of 5 burpees followed by 3 broad jumps, focusing on explosiveness on the jump.

Race Strategies:

• Pacing: Plan to start your first run at a controlled pace. Aim for a negative split strategy where you finish stronger than you began. Monitor your heart rate and breathing to avoid burning out early.
• Transitions: Your roxzone time was actually decent! However, there's still room to tighten up those transitions. Practice moving quickly from one exercise to the next in training, treating it like a mini-race to simulate race conditions.
• Mindset: Embrace the suck! When it gets tough, remember that every second counts. Channel your inner David Goggins—“You can’t hurt me!” and push through those challenging moments.

Conclusion:

Chaeeun, you’ve shown that you have the heart of a warrior! 🏆 The beauty of Hyrox is that it’s not just about where you finish; it’s about how you improve and grow with every race. Focus on your weaknesses, turn them into strengths, and remember that every drop of sweat is a step closer to your goals.

Keep pushing your limits and don’t be afraid to embrace the grind. As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training, and you’ll find the freedom to conquer those segments that held you back. Now, let’s get to work and make the next race your best one yet! 💪💥

Remember, I'm here to help you every step of the way, Chaeeun! Together, we’ll turn those weaknesses into a winning strategy. Let’s crush it! - The Rox-Coach