Lee Changjun Hyrox Result

Overall Performance:

Changjun, you crushed it out there in Hong Kong! Finishing in the top 24% of a whopping 2712 athletes is no small feat, and being 177th in your age group shows you’ve got some serious skill. Your overall time of 01:40:17 shows your commitment to pushing limits, but there’s definitely room for improvement. With a total running time of 00:53:41, which is 4:44 slower than average, it’s clear that your strength might be your best friend, while running could use a little more love.

Looking at your pacing, you started off with a solid effort, but it seems like you might have gone out a touch too slow, especially during Running 1, which was 21 seconds slower than average. Then you picked up the pace in Running 2, but as the race progressed, it became apparent that the fatigue from strength work impacted your later running segments. Your ability to excel in the sled push and burpee broad jumps shows you have great power and conditioning, but your running endurance needs a little boost. Think of yourself as a hybrid athlete—part powerlifter, part long-distance runner, but right now leaning a bit more on the power side. Time to balance it out! 💪

Segments to Improve:

• Farmers Carry: You clocked in at 00:03:29, which is 55 seconds slower than average. This segment can be improved by focusing on grip strength and core stability. Try these drills:
  • Farmers Walks: Grab two heavy kettlebells or dumbbells and walk for distance or time. Focus on keeping your shoulders back and core tight.
  • Deadlifts: These will help build the strength in your posterior chain, making your carries more efficient.
• Sled Pull: At 00:05:54, you were just a hair slower than average. To boost your performance here:
  • Resistance Band Training: Incorporate band pulls to strengthen your back and shoulders.
  • Single-leg Deadlifts: These will improve your unilateral strength, helping to balance out your pull mechanics.
• Total Running Time: Your total running time was notably slower than average. To enhance your running endurance:
  • Fartlek Training: This will help you build speed and endurance. Alternate between sprinting and jogging during your runs.
  • Long Runs: Don't shy away from those longer runs on weekends. Aim for a slow, steady pace to build your aerobic base.
• Roxzone: At 00:07:56, you were moving faster than average, but let’s make that even snappier!
  • Transition Drills: Practice moving quickly from one exercise to another. Set up a mini-course and time yourself.
  • High-Intensity Interval Training (HIIT): Incorporate this into your routine to simulate race conditions and improve your quickness.

Race Strategies:

• Start Steady: Aim to find a rhythm early on. While it’s tempting to blast off like a rocket, settling into a sustainable pace will help you maintain energy for the later rounds.
• Focus on Transitions: Practice your transitions in training. The faster you can switch gears, the less time you waste. Remember, every second counts!
• Mind Your Breathing: As you push through the tougher segments, focus on your breath. Controlled breathing can keep you calm and improve your performance.
• Visualize Success: Before your next race, spend some time visualizing how you want each segment to go. Imagine yourself flying through the Farmers Carry, and trust me, it’ll help when race day arrives!

Conclusion:

Changjun, you’ve shown that you’ve got the heart and the hustle to compete at a high level. With some focused training on those segments that need improvement, you’ll be able to shave precious time off your overall performance in no time. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, keep pushing, and let’s turn those weaknesses into strengths! You’ve got this! 💥🏆

Now go out there and smash your next race! And remember, if running were easy, it would be called “sitting.” Keep it fun, keep it challenging, and let’s make every workout count! I’m here to help you elevate your game—The Rox-Coach.