Overall Performance:
Ball Orin and Chan Shaun, first off, congratulations on your performance at the 2024 Brisbane Hyrox event! Finishing in the top 9% overall and 18% in your age group is no small feat! Your overall time of 1:03:58 speaks volumes about your dedication and training. Let's dive into what made you shine and where we can crank the dial even further.
One of your standout performances was your total running time, which was 10 seconds faster than average. This indicates a strong runner profile, and your best running lap of 00:04:19 shows you can push the pace when it matters. However, the pacing throughout the race was a bit of a rollercoaster. You started off with an impressive first run, but there were some slower segments later on, especially in the final runs and the wall balls, where fatigue seemed to kick in. This tells me you’ve got the speed, but we need to focus on holding that intensity throughout the race.
Segments to Improve:
Now, let's break down the segments where you can really level up your game:
- Wall Balls (00:05:13): This segment was the most challenging for you, landing in the 91st percentile. To improve, focus on your technique and rhythm. Incorporate the following drills:
- Wall Ball Technique Drills: Practice your form with lighter medicine balls to enhance your accuracy and speed. Aim for 3 sets of 15-20 reps, focusing on a smooth, rhythmic motion.
- Pyramid Sets: Build up to your max reps, starting at 5 reps, rest briefly, then increase to 10, 15, and back down. This will help with both endurance and efficiency.
- Sled Pull (00:02:45): Your sled pull was slower than average, ranking in the 31st percentile. This suggests a need for strength and technique. Here’s how to improve:
- Resistance Band Pulls: Attach a band to a stationary object and practice pulling. Focus on engaging your core and maintaining a strong posture.
- Weighted Lunges: Incorporate lunges with a sled to build leg strength and mimic the movement. Aim for 3 sets of 10 on each leg, focusing on explosive power.
- Total Running Time (00:36:23): While you’re a faster runner on average, the latter parts of your race slowed down. This indicates a need for stamina and pacing strategies:
- Interval Training: Incorporate interval workouts where you alternate between fast and slow paces. For example, 5 minutes at a fast pace followed by 2 minutes at a recovery pace. Repeat this for 30 minutes.
- Long Runs: Add longer runs at a steady pace into your weekly routine. This helps build endurance. Aim for one long run (60-90 minutes) per week.
Race Strategies:
During your next race, consider these strategies to optimize your performance:
- Pacing: Start strong but not at maximum effort. Keep a steady pace during the first two runs, and save some energy for the final segments.
- Transitions: Your roxzone was faster than average, but there’s still room for improvement. Practice quick transitions in training, like moving from running to strength exercises.
- Breathing Techniques: Use controlled breathing to manage fatigue, especially during strength segments. Inhale deeply before each exertion and exhale forcefully during the lift or push.
Conclusion:
Ball and Chan, remember, “The only way to deal with the future is to function efficiently in the now.” The hard work you’ve put in is evident, and with targeted training and strategy adjustments, you’ll elevate your performance even further. Embrace the grind, and don’t let fatigue dictate your pace! Keep putting in the work, and soon enough, you’ll be flipping the script on those slower segments.
And hey, if you ever feel like giving up, just remember: “You can’t hurt me!” So get out there, keep pushing your limits, and let’s crush those weaknesses! 💪💥🏆
Stay strong, stay focused, and I’ll see you in the roxzone! - The Rox-Coach