Overall Performance
Bun Leng, you put in a solid performance at the 2025 Auckland Hyrox competition, finishing with an overall time of 01:42:32, placing 19th in your age group. Youâre in the top 48% of a competitive field, which is no small feat! đ Your strengths lie in the strength-based segments, notably the Sled Push and Sled Pull, where you outperformed the average. However, your total running time of 49:46 is 2:56 slower than average, indicating that you're leaning more towards the strength side of the Hyrox spectrum. This may suggest an opportunity to enhance your running capabilities, particularly in pacing.
In terms of pacing, it seems like you started off a bit slower than the average for the first running segment (Running 1), which may have set the tone for a slightly less aggressive approach throughout the race. You picked up the pace after that, but those slower starts can sometimes leave you playing catch-up in the latter stages. Think of it this way: pacing is like a fine wine; it gets better with time, but only if you donât let it sit on the shelf too long! đ·
Segments to Improve
Looking at your performance, several segments stand out as areas for improvement:
- Running 1: 00:05:25 (00:47 slower than average)
- Total Roxzone: 00:11:56 (03:27 slower than average)
- Running 5: 00:06:49 (00:41 slower than average)
- Running 6: 00:06:29 (00:32 slower than average)
- Running 7: 00:06:51 (00:51 slower than average)
To turn these into strengths, letâs break down some actionable training strategies:
1. Improve Overall Running Performance
Since your total running time is slower than average, focus on building your aerobic base and improving your speed:
- Interval Training: Incorporate high-intensity interval training (HIIT) to improve your speed. Try 400m repeats at a pace 10-15 seconds faster than your race pace, with 1-2 minutes of rest between each.
- Long Runs: Schedule one long run per week, gradually increasing the distance. This will boost your endurance and help you maintain a strong pace throughout the race.
- Tempo Runs: Include tempo runs in your weekly routine. Start at a comfortable pace and increase to about 85% of your max effort for 20-30 minutes before cooling down.
2. Transition Time (Roxzone)
Your Roxzone is significantly slower than average, which indicates a need for faster transitions. Here are some strategies to improve:
- Practice Transitions: In your training, simulate race conditions by practicing transitions between exercises. Time yourself and aim to reduce your transition time gradually.
- Strength and Flexibility Work: Incorporate dynamic stretches and mobility drills before workouts. This will help you maintain flexibility and speed in your transitions.
- Speed Drills: Add agility drills such as shuttle runs or cone drills into your routine to improve your quickness and footwork.
3. Specific Segment Focus
Letâs dive deeper into your slower-running segments:
- Running 5: This segment shows you slowed down significantly. Work on pacing strategies during your training runs. Use a GPS watch to monitor your pace and try to keep it consistent.
- Running 6 and 7: Consider adding hill sprints to increase your strength and stamina. Find a hill and sprint up for 20-30 seconds, then jog or walk back down for recovery. Repeat this for 20-30 minutes.
Race Strategies
Implementing effective race strategies can make a world of difference. Here are some to consider:
- Start Strong but Controlled: Aim for a conservative start that allows you to build momentum. Think of it like a heavyweight liftâdonât max out on your first rep!
- Break It Down: Mentally break down the race into manageable segments. Focus on completing each segment rather than the entire race at once. This will help you manage energy and pacing effectively.
- Stay Hydrated: Donât underestimate the power of hydration. Plan your hydration strategy in advance and stick to it, especially in the running segments.
Conclusion
Bun Leng, youâve got the heart and physicality to excel in Hyrox! Remember, the race is a journey towards your best self. Keep pushing your limits and trust the process. âWhen you think youâre done, youâre only at 40% of your potential.â â David Goggins. So letâs channel that inner beast and unleash it in your next training session! đŠ
Keep grinding, and remember, every session counts. The finish line is just the beginning of your next challenge. You've got this! đȘ See you in the Roxzone!
â The Rox-Coach