Byungseok Song, Beomseok Hong Hyrox Result

Overall Performance:

Song Byungseok and Hong Beomseok, you both crushed it at the 2024 Incheon Hyrox competition! With an overall rank of 1 in the Hyrox Pro Doubles Men category and a finish time of 00:57:44, you’ve shown that hard work pays off. Your performance places you in the top 5% of the 17 athletes overall and top 12% in your age group. That's nothing to sneeze at!

Now, let’s talk about your pacing. You started with a killer first running segment, coming in 00:34 faster than average at 00:03:07. That's a fantastic way to kick things off—like a cheetah on espresso! However, your total running time of 00:32:21 was 01:10 slower than average, indicating that while you have the speed, pacing might have slipped a bit in the middle and towards the end. You’ve got a strong running profile, with some excellent bursts of speed, but there’s room to refine your endurance and work on transitions. Think of it like a fine wine—savor the moment but don’t let it sit too long! 🍷

Segments to Improve:

Let’s zoom in on the segments where you can really turn the tide:

• Wall Balls (00:04:20): This segment was your biggest time sink, clocking in at 00:43 slower than average. Your technique might need a little polish here. Ensure you’re engaging your core and using your legs to drive the ball up. Work on a rhythm—think of it as a dance: 1, 2, throw!
  • Drills: 3 sets of 10-15 reps at a manageable weight, focusing on form. Add in some wall ball practice with a squat to develop strength and endurance.
  • Form Corrections: Keep your feet shoulder-width apart, maintain a neutral spine, and don’t forget to breathe!
• Running Segments (Total Run Time: 00:32:21): There’s a clear gap in pacing during the running segments 2 through 8, especially the later ones where you lost a bit of steam. Your average pace got a bit sluggish at times.
  • Drills: Incorporate interval training into your routine. 400m sprints followed by 200m jogs, repeating for 4-6 sets. This will help improve speed and stamina.
  • Compromised Running Scenarios: After each strength segment (like the Sled Push and Sled Pull), practice running short distances to simulate the fatigue you’ll face during the race.

Remember, the key to Hyrox is to keep your heart rate up while transitioning smoothly between different types of effort. That roxzone time of 00:03:43 was 00:30 faster than average, so you’re definitely on the right track. Just tighten up those transitions a little more!

Race Strategies:

During the race, keep these strategies in mind:

• Start strong but pace yourself. You don’t want to be the hare that falls asleep after a fast start! 🐇
• Break the race into sections. Focus on one segment at a time instead of thinking about the entire course. It’s just a series of mini-challenges!
• Stay mentally engaged. Use your partner for motivation—encourage each other during the tough segments. Remember, teamwork makes the dream work!
• Practice visualization before the race. Imagine yourself crushing each segment and transitioning smoothly. This mental prep is as important as the physical work!

Conclusion:

Song Byungseok and Hong Beomseok, you've set an impressive benchmark with your performance. Keep building on that foundation while honing in on your weaknesses. Remember what David Goggins says: “You can’t hurt me.” You both have the grit to tackle these challenges head-on. So lace up those shoes, grab those wall balls, and get to work! You’ve got this! 💪💥

And hey, if Hyrox was easy, everyone would be doing it! Keep pushing those limits, and let’s see you both back at the next race even stronger and faster. The Rox-Coach believes in you!