Li Chifung Hyrox Result

Overall Performance:

Chifung, you absolutely crushed it out there at the 2024 Hyrox in Hong Kong! Finishing in 01:45:31 puts you in the top 27% of all competitors, which is no small feat with over 2,700 athletes on the course. Your total running time of 46:31 shows you have a strong runner profile, being 5:03 faster than average. This is a solid strength, but it also means we need to sharpen that strength training to ensure you’re not just flying on the runs but smashing those strength segments too. Your pacing strategy seems to have been a bit off at the start; you came out of the gate slower in Running 1, which is often where the adrenaline kicks in and can lead to some overexertion. It’s like that first sip of coffee—you know it’s going to wake you up, but you don’t want to chug it down too fast! Let’s dial in that pacing to maximize efficiency across the board.

Segments to Improve:

Now, let’s get into the nitty-gritty of what we can improve. Here are the segments where you’ve got the most potential to turn those weaknesses into strengths:

• Wall Balls (12:25) - Yikes! That's a long time spent here, so let’s target this. Focus on:
• Drill: Perform sets of 10-15 wall balls with a focus on explosive power from the squat. Aim to synchronize your breathing with the throw to maintain rhythm.
• Form Correction: Ensure your feet are shoulder-width apart, squat deep, and engage your core before launching the ball. It’s not just a throw; it’s a full-body workout!
• Sled Pull (7:21) - One of the tougher segments! To improve, try:
• Drill: Incorporate sled pulls into your training at least once a week, focusing on short, intense intervals (10-20m). This will build your pulling power and endurance.
• Strength Training: Add in deadlifts and single-leg Romanian deadlifts for posterior chain strength.
• Farmers Carry (4:02) - A bit of a struggle, huh? Here’s how to get stronger:
• Drill: Increase your grip strength with farmer’s carries during your weight training sessions. Carry heavier weights for shorter distances, gradually increasing the load.
• Technique: Keep your shoulders back and core engaged while walking; this will stabilize your load and boost your performance.
• Sled Push (4:12) - Time to get that push going:
• Drill: Practice pushing the sled with varied weights for both strength and speed. Aim for shorter distances with heavier loads to build explosive power.
• Form Tips: Keep your hips low and push through your heels; it’s all about that leg drive!
• Sandbag Lunges (6:30) - Let’s make those lunges count:
• Drill: Incorporate weighted lunges into your weekly routine, focusing on form and depth.
• Strategy: Consider alternating legs every 5-10 lunges to reduce fatigue and improve balance.
• Burpees Broad Jump (6:36) - A little more pep in your step here:
• Drill: Practice burpees with a focus on jumping explosively while landing softly. Think of it as a dance move—just less TikTok and more sweat!
• Endurance: Aim for short circuits that combine burpees with other plyometric moves to build overall stamina.
• Ski Erg (5:06) - A solid segment, but we can tweak it:
• Drill: Incorporate interval training on the ski erg, alternating between high intensity and rest. This will build both strength and endurance.
• Technique: Focus on engaging your core and driving your arms down with power.

Race Strategies:

For your next race, consider adopting the following strategies:

• Pacing: Start with a conservative pace; it’s better to finish strong than to burn out early. Use your first running segment to gauge your energy levels.
• Transitions: Work on your transitions between exercises. The Roxzone was a solid segment for you, being faster than average, but there’s always room to cut down those seconds. Practice quick changes in training.
• Mindset: Visualize each segment before the race. This mental rehearsal can boost your confidence and performance. Remember, “You don’t have to be great to start, but you have to start to be great!”

Conclusion:

Chifung, you have shown tremendous potential and grit in your performance. With a bit of fine-tuning in your strength segments and some pacing adjustments, you’ll be a force to reckon with in your future races. Keep pushing those limits, and remember that every workout is a step closer to your goals. As they say, “It’s not about how hard you hit, but how hard you can get hit and keep moving forward!” Keep up the hard work, and I can’t wait to see you crush those next segments. You got this! 💪

Until next time, keep grinding and let’s turn those weaknesses into strengths!

— The Rox-Coach