Lim Janette Hyrox Result

Overall Performance

Janette Lim delivered a strong performance in the 2024 Singapore Hyrox race, finishing in the top 27% of all athletes and the top 20% within her age group (40-44). Notably, she excelled in strength-based exercises like the Burpees Broad Jump and Sandbag Lunges, finishing significantly faster than average, indicating a strong strength profile. However, the total running time was notably slower than average by 8:45, suggesting an opportunity for improvement in running efficiency and endurance. Her initial running segments were faster than average, indicating a fast start, but subsequent segments showed a marked slowdown, pointing towards a pacing issue. Her overall profile leans more towards strength, with a need to enhance running capabilities for a more balanced performance.

Segments to Improve

• Running Performance:

  The total running time requires attention. Consider incorporating the following strategies to improve running endurance and efficiency:

  • Endurance Runs: Implement long, steady-paced runs at least once a week to build stamina.
  • Interval Training: Introduce interval sessions with alternating high-intensity sprints and recovery periods to enhance speed.
  • Strength Training: Focus on lower body strength exercises such as squats and lunges to improve running power and reduce fatigue.
• Wall Balls:

  The wall balls segment was significantly slower than average. Focus on improving technique and endurance for this exercise:

  • Form Correction: Ensure proper squat depth and maintain a fluid motion to reduce time between reps.
  • Repetitive Drills: Perform sets of high-rep wall balls to build endurance and muscle memory.
  • Core Strengthening: Incorporate core workouts such as planks and Russian twists to stabilize body movements.
• Roxzone Transitions:

  Transition times were longer than average, indicating potential areas to gain time:

  • Transition Drills: Practice quick transitions between different exercises to minimize downtime.
  • Time Management: Use a stopwatch to time transitions during training, aiming to progressively reduce them.
• Sled Pull:

  Improvement in the sled pull segment can be achieved through specific strength work:

  • Pulling Drills: Perform sled pulls with varying weights to build pulling strength and endurance.
  • Grip Strengthening: Include exercises such as dead hangs and farmer's walks to enhance grip strength.
• Ski Erg:

  Focus on technique and efficiency to improve Ski Erg performance:

  • Technique Refinement: Work with a coach to ensure optimal form and reduce unnecessary energy expenditure.
  • Endurance Intervals: Incorporate intervals on the erg to improve cardiovascular conditioning and technique under fatigue.

Race Strategies

• Start Conservatively: Avoid starting too fast to prevent early fatigue, especially in the running segments. Aim for a consistent pace throughout the race.
• Optimize Transitions: Practice efficient transitions during training to ensure minimal time is lost between exercise zones.
• Monitor Energy Levels: Stay aware of energy levels and adjust pacing or effort as necessary to maintain performance across all segments.
• Focus on Breathing: Implement controlled breathing techniques to maintain oxygen flow and reduce fatigue during high-intensity segments.