Lee Joon Keong Performance Analysis

Overall Performance:

Hey Joon Keong! First off, congrats on finishing the 2024 Hong Kong Hyrox event with a time of 01:45:22! That's solid effort, and you landed in the top 27% out of 2712 athletes—impressive! You're holding your ground well in the 45-49 age category, although there's always room for improvement. Your overall performance shows you're a decent runner but there’s a bit of a strength training gap that we need to close.

Looking at your splits, it seems like your pacing might have been a bit inconsistent. You started strong in the first run but then settled into a slower rhythm that affected your overall running time, which was 3:30 slower than average. Remember, pacing is key—think of it like a good joke: you don’t want to rush the punchline! 😂 Combining your running and strength segments effectively will be your secret sauce moving forward.

Your running performance indicates that you have a solid runner profile, but the slower total running time suggests we need to ramp up your strength training. Let's turn that around in the upcoming sessions!

Segments to Improve:

• Ski Erg (00:39 slower than average): Your performance here was in the 98th percentile, but we want to make that even more consistent. Focus on your technique—keep your core engaged, and try to pull from your back, not just your arms. For improvement, incorporate interval training on the Ski Erg. Aim for 30 seconds of max effort followed by 1 minute of easy recovery. Repeat for 10 rounds.
• Running 3 (00:35 slower than average): This is a critical segment where you lost time. To enhance your endurance and speed, include tempo runs into your training. Try 20-minute runs at a pace that’s slightly uncomfortable, followed by a 5-minute cool down. Also, consider fartlek training to mix up your speed throughout your runs.
• Sled Pull (00:06 slower than average): This segment needs some work. Focus on your form—keep a straight spine and use your legs to generate power. To improve, practice sled pulls with lower weight but higher repetitions to build endurance. Pair that with pull-ups or ring rows to strengthen your back and biceps.
• Wall Balls (00:33 faster than average): Nice job here! But to make it even better, focus on your squat depth and ensure you’re catching the ball high. Try to incorporate high-volume wall ball workouts once a week, gradually increasing your sets and reps. This will help maintain your speed while improving your strength.
• Roxzone (00:42 faster than average): Great work on this! But don’t get too comfy—work on reducing transition times further. Practice your transitions during training. Timed drills where you switch from one exercise to another can help you get used to quick changes. Think of it as a quick pit stop in a race—don’t linger too long! 🏁

Race Strategies:

In your next Hyrox race, consider these strategies to help boost your performance:

• Pacing Plan: Start at a slightly more conservative pace for the first run to save your legs for the sled pull and the later running segments. Think of it as saving your best material for the end of the set! 🏃‍♂️
• Breathing Techniques: Focus on your breathing during the ski erg and wall balls. Keeping your breath steady can help maintain energy levels. Try the 4-4-8 method: inhale for 4 seconds, hold for 4, and exhale for 8. This can keep your heart rate in check as you tackle the tougher segments.
• Visualize Success: Before the race, visualize each segment and your transitions. Picture yourself executing each part flawlessly—this mental prep can make a massive difference!
• Stay Hydrated and Fuelled: Make sure you're hydrating well before the race and have a nutrition plan for energy. Maybe bring a snack that’s as good as it sounds—a protein bar that can fuel your fire without weighing you down!

Conclusion:

Joon Keong, you’ve got the talent and the drive to push through! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding those sessions, tighten up your transitions, and stay committed to your training plan. 🏆

And hey, if you ever feel like you’re hitting a wall, just remember: the only wall you should be worried about is the one you’re throwing that medicine ball against! 💥 Keep it up, and I’m here to help you crush that next race!

— The Rox-Coach