Shek Jacky Hyrox Result

Overall Performance:

Hey Jacky! First off, big props for your performance at the 2024 Hong Kong Hyrox! Finishing in the top 29% overall and top 82% in your age group is no small feat. With an overall time of 01:49:49 and a total running time of 00:52:47, you’ve shown that you're more of a runner than a weightlifter—like a gazelle who occasionally lifts weights! 🦒💪

Your pacing was solid on the first run, hitting 00:05:22, which was a nice way to kick things off. However, as the race progressed, you seemed to hit a bit of a wall, especially on the later running segments. A mix of running and strength is key in Hyrox, and while you shone on the running front, there's definitely room for improvement in the strength segments, particularly the Sled Pull and Farmers Carry, where you lost some serious time.

Segments to Improve:

• Farmers Carry: You clocked in at 00:04:01, which was 01:15 slower than average. This is a key area for improvement. To tackle this, focus on grip strength and core stability. Try farmer’s walks with heavier weights for longer distances. Aim for 4-5 sets of 40 meters, resting 1-2 minutes in between. You can also incorporate deadlifts and weighted planks to build strength in your core and grip.
• Sled Pull: At 00:07:07, you were 00:42 slower than average. This segment can be tough, especially when fatigue sets in. Incorporate sled pulls into your training routine, focusing on technique and power output. Work on pulling heavier sleds for shorter distances (20-30 meters) with maximum effort, then reduce the weight and increase the distance as you build strength.
• Wall Balls: Hitting 00:08:45, you were 00:20 slower than average. Make sure your squat form is tight—hips below parallel and core engaged. Try pyramid sets where you increase the reps each round (e.g., 10-15-20-15-10) to build endurance and strength endurance. Also, practice transitioning from your squat to the throw to find a rhythm.
• Rowing: At 00:05:54, you were 00:34 slower than average. Focus on maintaining a steady pace throughout the row, with powerful pulls. Incorporate interval training on the rower, alternating between high-intensity bursts (20 seconds) and recovery periods (40 seconds). This will help build your aerobic capacity and power output.
• Roxzone: Your 00:09:25 was 00:30 slower than average, indicating potential wasted time during transitions. To improve, practice your transitions in training. Set up mock races where you focus on moving quickly between exercises. Keep your gear organized and ready to minimize downtime.

Race Strategies:

For your next race, keep these strategies in mind:

• Start strong but controlled. You began well, but don't let the adrenaline push you too fast in the early segments. Aim for a consistent effort throughout.
• During strength segments, focus on breathing and form over speed—this will help maintain strength and minimize fatigue.
• Use the roxzone to your advantage! Plan your transitions; know where your gear is and practice quick changes.
• Keep an eye on your pacing during the latter runs. If you feel fatigue creeping in, adjust your pace to ensure you finish strong rather than risking a slower segment.

Conclusion:

Jacky, your performance shows that you’ve got the running base down! Now, let’s turn those strength segments into your allies instead of your Achilles' heel. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing yourself, laugh at the struggles, and don’t forget to enjoy the process. After all, no one ever said running while dragging a sled was a walk in the park! 😄💥

Stay focused and train smart, and you’ll be smashing your personal bests in no time! Keep it up, and let’s get you to that next level. The Rox-Coach is here for you! 🏆