Jeong Teo Hyrox Result

Overall Performance:

Teo Jeong, you crushed it at the 2024 Hong Kong Hyrox! Finishing 240th overall out of 2712 athletes places you in the top 8%, which is no small feat! Your final time of 01:21:10 shows you’ve got what it takes to compete at a high level. However, let’s dig a bit deeper.

Your total running time of 00:42:55 is about 02:06 slower than average, which suggests that while you've got a solid foundation, there’s room for improvement in your running. Your splits indicate that you started off strong, but as the race progressed, your pace dipped a bit. This might mean you came out of the gate a little too fast, or perhaps your endurance was tested as you tackled those heavy sleds and burpees. It’s clear you’ve got a hybrid profile—you’ve got solid strength endurance, but we need to tighten up those running legs to balance things out. Think of yourself as a well-rounded athlete, but right now, you're more like a Swiss Army knife stuck in a race! 💪

Segments to Improve:

• Wall Balls: 00:06:23 (22 seconds slower than average)
• Roxzone: 00:06:26 (15 seconds slower than average)
• Sled Pull: 00:04:27 (10 seconds faster than average)
• Farmers Carry: 00:02:13 (8 seconds slower than average)
• Total Running Time: 00:42:55 (2:06 slower than average)

Let’s break these down and find actionable ways to turn weaknesses into strengths:

• Wall Balls: This segment can be a game-changer. Focus on your squatting depth and ensuring you’re efficiently getting the ball up. Try practice sets where you do 10 reps, then run 100 meters, then back to 10 reps. This will simulate the race environment. Also, consider adding some box jumps or squat jumps to build explosiveness.
• Roxzone: Transition time is crucial in Hyrox. Work on your transitions by doing 'brick' workouts—where you switch from one exercise to another in quick succession. Time yourself and aim to reduce those transition times during training. Think of it like a relay race, but without the baton—just pure speed! 🏃‍♂️
• Sled Pull: A solid performance here, but you can squeeze out a few more seconds. Focus on your grip strength and core engagement. Including resistance band pulls in your training can help simulate the sled pull action and improve your efficiency.
• Farmers Carry: You’re close, but let’s tighten this up. Incorporate heavier carries into your training. Try walking for distance while holding dumbbells or kettlebells. Keep your shoulders engaged and core tight—think of it as an upper-body workout that doubles as a grip strength drill! 💥
• Total Running Time: Since you’re on the slower side, consider interval training. Short, high-intensity runs (like 400 meters) followed by rest can boost your speed. Aim for a 1:1 ratio of work to rest. This will help build that speed endurance needed to maintain a faster pace throughout the race.

Race Strategies:

Here are some strategies to help you conquer the course next time:

• Pacing: Start at a pace that feels sustainable rather than aggressive. Think of it as a fine wine—let it breathe before you really dig in!
• Nutrition: Fuel up with some easily digestible carbs before the race. A banana or a small energy bar goes a long way. And don’t forget to hydrate—your body is like a car; it runs better when it’s topped off with fuel!
• Mindset: Stay positive and focused during the race. Visualize yourself completing each segment. When you hit a wall, remember: “It’s not about the destination; it’s about the journey—and the snacks at the finish line!”

Conclusion:

Teo, your performance at this Hyrox event was impressive, but as with any athlete, there’s always room to grow and improve. Embrace the grind, keep working on those transitions, and tighten up your running. You’re not just competing; you’re evolving into a stronger, faster version of yourself. Remember: “Success isn’t given, it’s earned.” Now go out there and earn it! 🏆

Keep pushing, and I’ll be here rooting for you—your Rox-Coach has your back! Let’s crush the next one together!