Vanessa Lim Hyrox Result

Overall Performance:

Vanessa, you absolutely crushed it at the 2024 Singapore National Stadium! Finishing 49th overall out of 312 athletes puts you in the top 15%, and ranking 13th in your age group is a fantastic achievement, landing you comfortably in the top 17% of 73 competitors. Your overall time of 01:29:07 shows significant improvement compared to your previous race, where you were 16 minutes slower. It’s clear you’ve been putting in the work, and it's paying off! 💥

Looking at your total running time of 46:06, you were 52 seconds slower than average. This indicates that while you can run well, there’s room for improvement in your running efficiency and stamina. Your best running lap of 5:31 demonstrates that you have the potential to push harder. It seems like your profile leans more towards strength, but we can definitely optimize your running to make you a more balanced athlete. Remember, as David Goggins says, "You are stopping you, you are giving up instead of getting hard." Let’s take that to heart and keep grinding! 💪

Segments & Race Analysis:

Your race breakdown shows a mixed bag of strengths and areas needing attention. Here’s a quick overview of how your segments performed:

• Running 1: You started with a 5:43, which was slower than average by 35 seconds. It seems you might have started a bit conservatively. This is a common pitfall; it's about finding that sweet spot between pacing and pushing hard enough.
• Ski Erg: At 4:56, you were 9 seconds faster than average, which is solid. This shows your upper body strength is on point!
• Sled Push: A time of 3:06 puts you 25 seconds slower than average. Sled pushes can be brutal, but this is an area we can improve.
• Burpees Broad Jump: This segment was your toughest, clocking in at 4:38—1:24 slower than average. Let’s focus on this to boost your overall performance.
• Roxzone: You spent 7:02 in transitions, which is 4 seconds slower than average. This indicates a need for quicker transitions to maximize your racing efficiency.

In summary, while your running segments were decent, you might want to focus on your pacing strategy and transitions. After all, you’re not just racing against others; you’re racing against the clock! Remember that every second counts, and sometimes it’s the transitions that separate the good from the great.

Segments to Improve:

Now, let’s dive deeper into the segments where you can extract the most potential for improvement:

• Run Total: You can shave off a potential 1:44 from your total running time. Focusing 44% of your training on this will be crucial. Consider integrating interval training, hill sprints, and longer runs to build endurance. A good workout might include 5 x 800m repeats at a pace faster than your average with 2-3 minutes of rest in between.
• Sled Pull: You have a potential improvement of 1:17 here. Devote 32% of your training to this segment. Incorporate more resistance training with sleds and deadlifts, focusing on explosiveness and proper form. Drills like sled drags for distance with a focus on maintaining a strong posture can help.
• Sled Push: With a potential improvement of 35 seconds, focus 14% of your training here. Try to incorporate heavier sled pushes, focusing on lower body strength and explosive power. You might also want to do circuit training that includes sled pushes combined with short runs to simulate race conditions.
• Farmers Carry: A 19-second improvement is possible, so allocate 8% of your training to this. Work on grip strength and core stability. A great exercise is doing farmer's walks with heavier weights over short distances, focusing on keeping a strong posture.

As you work on these areas, remember to practice your transitions during training. Quick transitions can save you precious seconds, and who wouldn’t want to be faster? Just think of it as your chance to show those weights who’s boss! 🏆

Race Strategies:

During your next race, consider these strategies to optimize your performance:

• Pacing: Start strong but controlled. Aim for a consistent pace in the first half of the race, gradually picking up speed as you get comfortable. The first run shouldn’t feel like you’re sprinting for your life; save some energy for the brutal segments ahead.
• Transitions: Practice your transitions in training. Set up mini-races where you can work on moving quickly from one exercise to another. Think of it as a relay race; every second counts, and you want to hand off that baton smoothly!
• Mindset: Stay mentally tough. When fatigue kicks in, remember why you’re doing this. Visualize your success and push through that discomfort. As Jocko Willink says, "Discipline equals freedom." Embrace the grind! 💪

Conclusion:

Vanessa, you’ve shown tremendous progress since your last race, and the improvements you've made are nothing short of inspiring. Your next races at the AIA HYROX Open Asian Championships, BYD HYROX Bangkok, and Cigna Healthcare HYROX Hong Kong are great opportunities to implement the strategies and training plans we’ve discussed. Stay focused on the areas we’ve targeted, and remember to enjoy the journey. Every workout, every race, and every moment is a step towards being the best version of yourself.

Remember, the road to greatness is paved with hard work and determination. Keep pushing those limits, and don’t forget to have fun along the way! As the saying goes, “If you can see the enemy, you can’t see the finish line!” Keep your eyes on the prize, and let’s make every second count! 💥

Stay strong and keep grinding, Vanessa. You've got this! I’m Rox-Coach, and I’ll be here to support you every step of the way!