Ng Wai Lam Hyrox Result

Overall Performance:

Wai Lam, first off, congrats on rocking the 2024 Hong Kong Hyrox! Finishing in the top 35% is no small feat, especially against a field of 2,712 athletes. You’ve got a solid running profile with a total running time of 1:04:02, which is 3:20 faster than average. Your pacing strategy seemed to kick off with some turbo speed; you started strong with a lightning-fast first run at 5:03, which is 1:13 faster than the average. However, be mindful of that early energy burst—it’s great to set the pace, but you don’t want to burn out before you hit the heavy stuff. Your overall time of 2:17:17 is something to be proud of, but there are definitely some areas where you can improve. The segments where you lagged—like the Sandbag Lunges and Sled Pull—are where we’ll focus our improvement strategies. You’ve got the potential to turn those weaknesses into strengths, and with a little finesse in your training, you’ll be crushing it in no time! 💪

Segments to Improve:

• Sandbag Lunges (16:17): Oof! That was a long haul. To tackle this segment, focus on building leg strength and endurance. Try incorporating weighted lunges into your routine. Start with lighter weights and work your way up; aim for 3 sets of 10-15 reps per leg. Also, consider doing lunge variations (reverse lunges, walking lunges) to target different muscle groups. Form is crucial here—keep that chest up and core engaged! Remember, if you feel like a tortoise during this segment, it’s okay! Just channel your inner hare for the running parts! 🐢💨
• Sled Pull (9:24): This one slowed you down by a good chunk. To improve, incorporate sled pulls into your training. Aim for 3-4 sets of 20-30 meters with moderate to heavy weights. Focus on your form; keep your hips low and drive through your legs. Also, consider strengthening your grip with farmer’s walks—because you’ll want to hold on tight when those sleds get heavy!🌭
• Rowing (6:32): Let’s row, row, row that boat faster! Focus on interval training on the rower. Try 30 seconds of all-out effort followed by 1 minute of easy rowing, repeating for 10-15 minutes. Aim to work on your form as well; keep your back straight and drive with your legs before pulling with your arms. Trust me, you don’t want to be the boat that’s just floating! 🚣‍♂️
• Farmers Carry (3:42): Time to build that grip and core strength! Use heavy dumbbells or kettlebells and try to carry them for distance. Start with 1 minute of walking, and increase as you progress. Also, incorporate shrugs into your routine to strengthen your traps, which will help you maintain stability during the carry.
• Ski Erg (5:26): Your performance here was a bit slower than average. To ramp this up, incorporate more upper body strength training focused on pulling. Try doing pull-ups, bent-over rows, and lat pulldowns. Practice intervals on the Ski Erg as well, mixing slower-paced strokes with bursts of all-out effort. It’s like skiing downhill but with less snow and fewer avalanches! ❄️
• Wall Balls (11:34): Let’s get that squat and throw game on point! Focus on your squat depth and throw technique. Work on doing 3 sets of 10-15 reps with a weight that challenges you but allows for good form. Consider adding more explosive movements, like jump squats, to build that power.

Race Strategies:

For your next race, consider implementing the following strategies:

• Pacing: Start strong, but dial it back just a touch after that first run. It’s like a marathon, not a sprint—you want to finish strong, not just start with a bang!
• Transitions: Work on your transition times during training. Practice moving quickly between exercises, and minimize downtime. Even a few seconds can add up, so treat transitions like they’re part of the workout, not just a bathroom break! 🚽
• Hydration and Nutrition: Ensure you’re well-fueled and hydrated leading up to the race. A well-timed snack can be the difference between a gold medal and a “better luck next time.”

Conclusion:

Wai Lam, you’ve got the foundation to build on, and with a little focused training on those segments, you’ll be well on your way to crushing your next race! Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” So keep pushing, keep training, and keep inspiring those around you. You’ve got this! 💥

And hey, next time you’re struggling during a workout, just tell yourself, “It’s just like Hyrox, but without all the spectators!” Let’s get out there and show them what you’re made of. Keep hustling!

— The Rox-Coach