Chee Kah Chan, Jiun Liang Tay, Peiying Oh, Clarissa Ho Hyrox Result

Overall Performance:

Chee Kah Chan, Jiun Liang Tay, Peiying Oh, and Clarissa Ho, you all crushed it at the 2024 Singapore Hyrox competition! Finishing 4th overall and 1st in your age group is no small feat—it's like being the best slice of pizza in a city full of pizzerias! Your overall time of 01:06:23 puts you in the top 2% of 188 athletes, which is just incredible.

Looking at your pacing, it seems like you started strong with Running 1 (00:03:49), but then you may have settled into a rhythm that wasn’t as efficient for the subsequent runs. Your total running time of 00:34:20 is actually faster than average, suggesting that you have a solid running profile. But let’s not forget, Hyrox is about being a hybrid athlete, so it’s time to balance that out with some strength training.

In terms of your performance, you showed amazing strength in the Ski Erg and Sled Push, where you were significantly faster than average. However, there are segments where we need to tighten the screws if you want to take that podium finish next time—think of it as fine-tuning a race car before the big race! 🏆

Segments to Improve:

• Wall Balls (00:05:07): This segment was your slowest, and it cost you precious time. Focus on your squat form and ensure you are using your legs effectively to drive the ball upward. Incorporate Wall Ball Drills into your training, focusing on explosive power and speed. Aim for sets of 10-15 reps, gradually increasing the weight as you improve.
• Burpees Broad Jump (00:03:51): You were slower here as well. Practice your burpee technique to ensure you're not losing momentum. Try Burpee Broad Jump Drills—focus on quick transitions and keeping your heart rate up. Consider an interval session with a focus on speed, aiming for 5-10 reps with minimal rest between sets.
• Farmers Carry (00:02:01): This is where you lost a bit of time, so let’s get those grip and core muscles fired up! Include Farmers Carry Training in your routine. Use heavier weights and focus on proper posture and breathing. Start with distances of 30-50 meters and gradually increase.

Remember, these segments are not just about speed; they're about technique, power, and efficiency. You want to feel like a gazelle, not a hippo trying to run a marathon. 🦒

Race Strategies:

• Pacing: Start strong but not too fast. You want to maintain energy for the later segments. Consider using a heart rate monitor to keep yourself in the right zone.
• Transition Time: With a Roxzone time of 00:04:51 that’s faster than average, you’ve shown you can hustle between exercises! Keep that momentum going by practicing quick transitions in your training. Try to minimize downtime between exercises during your practice sessions.
• Nutrition & Hydration: Fuel your body with the right nutrients leading up to the race. Consider a pre-race meal rich in carbs and proteins, and don’t forget hydration! Aim for small sips of water during the race to stay hydrated without feeling bloated.

Conclusion:

Chee Kah, Jiun Liang, Peiying, and Clarissa, you’re already on the path to greatness. It’s about refining those skills and pushing yourselves just a little more every day. Remember, as Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in your training, the freer you’ll feel during the race. 💪

Every setback is a setup for a comeback—so let’s turn those segments into strengths. Keep pushing, keep grinding, and let’s get ready to absolutely demolish your next Hyrox event! You got this! 💥

Your Rox-Coach believes in you!