Lim Kim Seah Hyrox Result

Overall Performance

Kim Seah Lim's performance at the 2024 Singapore Hyrox event showcased a strong running capability, as evidenced by his total running time being 03:52 faster than the average. This suggests a runner profile with a need to focus on enhancing strength and conditioning. His overall rank of 767 places him in the top 68% of athletes, while his age group ranking is slightly lower, at 136 out of 185, indicating room for improvement within his category. Analysis of the earlier running segments suggests that Kim started with a balanced pace, maintaining speed in initial runs but showing signs of fatigue in later stages. Strength exercises, particularly those involving upper body and core, were identified as areas needing significant improvement.

Segments to Improve

• Wall Balls (00:17:21 - 04:27 slower than average):
  • Training Strategy: Focus on improving muscular endurance and form. Incorporate wall ball practice with varying weights to build shoulder strength and endurance.
  • Exercises: High-rep wall balls (20-30 reps per set), overhead squats, and kettlebell swings.
  • Technique: Work on maintaining a consistent breathing pattern during wall balls to enhance stamina.
• Burpees Broad Jump (00:12:00 - 01:51 slower than average):
  • Training Strategy: Enhance explosive power and agility to improve transition speed between burpees and jumps.
  • Exercises: Box jumps, plyometric push-ups, and agility ladder drills.
  • Technique: Focus on explosive movements and minimizing ground contact time during jumps.
• Sled Pull (00:10:13 - 01:44 slower than average):
  • Training Strategy: Increase upper body and core strength to improve sled pull efficiency.
  • Exercises: Sled drags, bent-over rows, and core stabilization exercises such as planks.
  • Technique: Maintain a low center of gravity and use the legs to drive the sled backward.
• Rowing (00:07:18 - 01:26 slower than average):
  • Training Strategy: Improve rowing technique and endurance through consistent rowing sessions.
  • Exercises: Long steady-state row sessions, interval rowing, and cross-training with swimming or cycling.
  • Technique: Focus on full strokes, maintaining a strong core, and efficient power transfer from legs to arms.

Race Strategies

• Transition Efficiency: Improve transition times by practicing seamless transitions between exercises and runs. This can be achieved by simulating race conditions during training.
• Energy Management: Develop a race plan that includes pacing strategies to conserve energy for strength exercises. Consider a slightly moderated pace in early running segments to reserve energy for challenging exercises like wall balls and sled pull.
• Compromised Running Drills: Implement runs immediately following strength exercises during training to simulate fatigue and improve endurance under tired conditions.
• Nutrition and Hydration: Prioritize pre-race nutrition and hydration strategies to maintain energy levels throughout the race.