Liew Wen Qi Vivian Hyrox Result

Overall Performance:

Wen Qi Vivian Liew, you crushed the 2024 Hong Kong HYROX race! Finishing with an overall time of 01:41:28 puts you in the top 74% of 420 athletes and top 70% in your age group. That's no small feat! Your total running time of 00:49:10 is impressive, clocking in 2:05 faster than the average. Clearly, you’ve got some serious speed on those legs! 🏃‍♀️💨

However, let’s talk pacing. Your first running segment was a bit of a leisurely stroll at 00:05:42, which was 9 seconds slower than average, placing you in the 52nd percentile. That's a sign that you might have started off a bit too conservatively. But don’t worry, we can fix that! Given your overall running performance is strong, it seems you have more of a runner's profile. This means we need to shift some of that energy toward building strength, especially in the segments where you fell behind.

Segments to Improve:

Let’s break down the segments where you can really make some gains:

• Roxzone (00:09:21): This was 1:07 slower than average, which means you might have spent a bit too much time transitioning. Focus on improving your overall fitness and practice quicker transitions. Try doing mock transitions in your training, simulating the race environment.
• Sled Pull (00:07:41): This segment was 1:03 slower than average. Consider incorporating sled pulls into your routine. Aim for 3 sets of 40-50 meters, focusing on form and controlled breathing. Also, strength training for your back and legs (deadlifts, kettlebell swings) will help build the necessary strength to power through this segment.
• Wall Balls (00:06:43): Falling behind by 49 seconds? Ouch! Let’s turn that around. Try including high-rep wall ball workouts in your training, starting with lighter weights to master your form, then gradually increasing the load. Aim for intervals of 20-30 reps with short rest periods.
• Rowing (00:06:32): You were 52 seconds slower than average here. Rowing can be a killer if you’re not efficient. Work on your rowing technique – focus on leg drive, core engagement, and maintaining a steady rhythm. Aim for 5-minute intervals, max effort, with a 1:1 work-to-rest ratio.
• Farmers Carry (00:02:58): 28 seconds slower than average isn't great, but it’s fixable! Incorporate farmers carries into your weekly strength training. Start with moderate weights and focus on maintaining a strong core and upright posture while walking for distance.
• Ski Erg (00:05:40): This was 18 seconds slower than average. It’s important to work on your upper body endurance and power. Set up ski erg intervals, focusing on power pulls. Aim for 30 seconds all-out efforts, followed by equal rest.

Race Strategies:

Now, let’s talk strategy for your next race. Here are some tips to keep in mind:

• Pacing: Start with a slightly faster pace in your first run segment but don’t overdo it. Aim for a pace that feels challenging but sustainable. Remember, you want to finish strong, not just survive!
• Transition Practice: During your training, simulate race conditions and practice transitioning between exercises. This will help you get comfortable with the flow and reduce time spent in the roxzone.
• Hydration & Nutrition: Make sure to hydrate well in the days leading up to the race and have a solid plan for nutrition during the event. A well-fueled body is a happy body!
• Mindset: Keep a positive attitude. Remember, “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi. Embrace the pain and push through it; you’ve got this! 💪💥

Conclusion:

You’ve got the potential to become a powerhouse in the HYROX world, Wen Qi! With your running speed, a little bit of targeted strength training, and improved transitions, you’ll be moving up the ranks in no time. Remember, it’s all about progress, not perfection. And if anyone asks why you’re so dedicated, just smile and say, “Because I can’t resist a good sweat!”

Keep pushing, keep training, and keep smiling! The Rox-Coach believes in you! 🏆