So Joean Hyrox Result

Overall Performance

Joean So demonstrated a commendable performance in the 2024 Singapore Hyrox event, ranking in the top 25% overall and top 24% in her age group. Her performance indicates a strong proficiency in strength-based events, with exceptional times in the sled push and sled pull segments. However, her total running time was slower than average, suggesting opportunities for improvement in running efficiency. Notably, Joean started off strong but lost pace in the later running segments, indicating a possible need for better pacing across the race. Her profile leans towards a strength-oriented athlete, benefiting from her energy in strength segments but requiring enhanced running endurance and efficiency.

Segments to Improve

• Rowing (02:22 slower than average):

  Rowing was the most challenging segment for Joean. Improving form and technique is crucial. Focus on the following:

  • Technique Drills: Practice the catch, drive, finish, and recovery phases separately. Ensure the sequence is legs, core, and arms on the drive, and reverse on the recovery.
  • Strengthening Exercises: Incorporate deadlifts and bent-over rows to increase pulling power.
  • Interval Training: Short, high-intensity intervals followed by rest to improve cardiovascular efficiency and rowing speed.
• Running (Total Running Time 02:00 slower than average):

  To improve running time, focus on both endurance and speed:

  • Endurance Runs: Incorporate long, steady-paced runs to build aerobic capacity.
  • Speed Workouts: Include interval training and tempo runs to enhance speed.
  • Transition Training: Practice transitioning from strength exercises to running with minimal rest to simulate race conditions.
• Farmers Carry (00:44 slower than average):

  To enhance grip strength and overall carrying capacity:

  • Grip Strength Exercises: Implement dead hangs and farmer walks with varying weights.
  • Core Stability Work: Include planks and Russian twists to improve core strength, which aids in carrying stability.
• Wall Balls (00:43 slower than average):

  Focus on technique and endurance to improve efficiency:

  • Technique Drills: Practice squatting to an optimal depth and maintaining a consistent ball trajectory.
  • Strength Conditioning: Incorporate squats and overhead presses to build muscle endurance.

Race Strategies

• Pacing Strategy: Begin the race at a sustainable pace to conserve energy for later segments. Avoid the common pitfall of starting too quickly, which can lead to fatigue in the latter stages.
• Transition Optimization: Reduce time in the Roxzone by practicing quick transitions between exercises. This will improve overall time efficiency.
• Nutrition and Hydration: Develop a nutrition strategy to ensure adequate energy levels throughout the race. Hydration should be consistent but not excessive, and practice this during training to avoid gastrointestinal discomfort on race day.
• Mental Preparation: Visualize the race and develop mental strategies to overcome fatigue and maintain focus, especially during challenging segments like rowing and wall balls.