Hew See Yeing Hyrox Result

Overall Performance:

See Yeing Hew, you crushed it out there at the 2024 Melbourne Hyrox! Finishing at 01:34:48 puts you in the top 33% of 1396 athletes and top 35% in your age group. That’s no small feat! Your overall running time of 42:38 is an impressive 5:38 faster than average, showcasing that you have a solid runner profile. In fact, with a best running lap of 5:20, you’ve clearly got the speed! This means you should leverage that strength and focus on building your overall strength capacity.

However, pacing is key in Hyrox, and it looks like you may have started a bit too fast. Your first running segment was a blazing 3:20, which was 1:59 faster than average, putting you in the top 3rd percentile. While it’s great to get ahead, we need to ensure you maintain that energy throughout the race. The goal is to finish strong, not just start strong!

Segments to Improve:

Let’s shift gears and focus on those segments that didn’t quite hit the mark:

• Sled Push (3:28): This was 37 seconds slower than average. To improve, work on your leg strength and explosive power. Try including heavy sled drags and box jumps in your training. Incorporate at least two sessions a week focusing on these movements to build strength and speed.
• Sled Pull (8:06): Here, you were 2:01 slower than average. Sled pulls can be taxing, especially when transitioning from running. To enhance performance, consider performing pulls with shorter distances and higher intensity, focusing on your form. Include core strengthening exercises like planks and Russian twists to help with stabilization.
• Rowing (5:58): This was 29 seconds slower than average. To boost your rowing efficiency, focus on your technique. Incorporate interval training on the rower and drills focusing on the catch phase. Aim for higher strokes per minute with sustained power.
• Ski Erg (5:39): You were 27 seconds slower than average here. Add some pyramid intervals on the Ski Erg to improve your output. Also, practice proper technique—focus on engaging your core and using your legs more effectively.
• Wall Balls (5:34): Just 12 seconds slower than average, but still room for improvement. Work on your squat depth and explosive power. Practice weighted squats and medicine ball throws to enhance your wall ball technique.

Roxzone Time:

Your roxzone time of 9:25 was 1:57 slower than average. This indicates you might have spent more time transitioning or resting than you intended. To improve this segment, focus on your overall fitness and aim to practice quicker transitions between exercises. Set up mock race conditions where you can practice moving from one exercise to another efficiently.

Race Strategies:

• Pacing: Aim for a more consistent pace during the running segments. Start fast, but not at a sprint. Maintain a steady effort, allowing for a strong finish.
• Transition Training: Create a routine for transitioning between zones. Time yourself to see how quickly you can move from one exercise to another to simulate race conditions.
• Hydration and Nutrition: Ensure you’re fueling properly before the race. Practice your nutrition strategy during training to find what works best for you.

Conclusion:

See Yeing, you’ve shown tremendous potential in this race, and with a few tweaks, you can take your performance to the next level! Remember, “It’s not the will to win that matters, it’s the will to prepare to win.” – Paul “Bear” Bryant. Keep pushing your limits, train with intention, and embrace the grind! 💪

And hey, if you ever feel like giving up, just remember: you can’t spell “slower” without “slow.” Keep moving forward, and let’s turn those weaknesses into strengths!

Stay focused, stay committed, and keep striving for greatness! You’ve got this! Cheers from The Rox-Coach! 💥🏆