Siwaporn Lertthummajinda, Nattakarn Jeamrugeekul Hyrox Result

Overall Performance:

Siwaporn Lertthummajinda and Nattakarn Jeamrugeekul, you both showcased solid determination and grit in your recent Hyrox competition in Bangkok! Clocking in at 01:39:47 and finishing in the top 57% of the field is no small feat. It’s clear that you’ve got the heart for this sport, and your running profile is leaning towards being a strong runner, considering your overall running time of 57:51, which is slightly above average by 15 seconds. Remember, every second counts in Hyrox, so let’s look at how we can shave a bit more time off in future races! 💪

Your pacing strategy seemed a bit aggressive at the start. Your first lap was a strong 06:45, which is 32 seconds faster than the average. While it can be tempting to fly out of the gate, this might have contributed to the slightly slower times in subsequent running segments. You showed great strength in the sled push and sled pull, but we can refine those transitions and overall endurance to match your running prowess. Keep in mind, “The only easy day was yesterday!”

Segments & Race Analysis:

Let’s break down the race segments. You both had a solid performance across the board, but there are a few areas that warrant a closer look:

• Running Segments: Your initial running segment was impressive, but subsequent runs showed a gradual slowdown, particularly in Running 4 (07:37). This indicates that while you can start fast, maintaining that pace is something to focus on. A total running time that is 15 seconds slower than average suggests you can push harder and maintain your speed throughout.
• Strength Segments: You performed well in the Ski Erg (04:59) and Sled Push (02:02), but the Sled Pull (05:31) stands out as an area for improvement. The 43-second difference compared to average shows that this segment could significantly benefit from focused strength training.
• Roxzone: Your transition time was 09:16, which is slightly slower than average. This indicates potential for improvement in overall fitness and transition efficiency. Remember, every second spent resting is a second you’re not racing!

Segments to Improve:

It's time to get specific! Here are key segments to focus on, along with actionable strategies to elevate your performance:

• Total Running Time:
  • Potential Improvement: 02:08 (aiming for 55:43)
  • Focus during Training: 75%
  • Training Strategies:
    • Interval Training: Incorporate high-intensity interval workouts that alternate between sprinting and recovery. For example, sprint for 400 meters, then jog for 200 meters. Repeat this for 20-30 minutes.
    • Long Runs: Schedule a weekly long run at a steady pace to build endurance. Aim for 60 minutes on varied terrain to simulate race conditions.
    • Pacing Drills: Use tempo runs to practice maintaining a speed that’s challenging but sustainable. Start slow, then gradually increase your pace to race speed.
• Sled Pull:
  • Potential Improvement: 00:41 (aiming for 04:50)
  • Focus during Training: 24%
  • Training Strategies:
    • Strength Training: Incorporate heavy sled pulls in your workouts. Aim for sets of 3-5 pulls over a distance of 20-30 meters. Focus on form and power as you pull the sled.
    • Core Stability Work: Include exercises like planks, Russian twists, and hanging leg raises to build a strong core, which will help stabilize your body during sled pulls.
    • Full-Body Workouts: Utilize compound movements such as deadlifts and squats to build overall strength, which is crucial for pulling heavy loads.

Race Strategies:

Now that we know where to focus, let's lay out a game plan for your next race:

• Start Strong, Finish Strong: While it’s great to have a fast start, it's essential to have that same energy at the end. Practice pacing strategies during your training runs, ensuring you don’t burn out too early.
• Transition Efficiency: Focus on practicing quick transitions during training. Set up mock race scenarios where you move quickly from one exercise to the next. Time yourself and aim to improve each session.
• Mind Over Matter: Keep a strong mental focus. Embrace the discomfort and push through it. Remember, “It’s not about being better than someone else; it’s about being better than you were yesterday.”
• Teamwork Makes the Dream Work: Communicate effectively with each other during the race. If one of you is struggling, the other should motivate or take on more in strength segments to balance the effort.

Conclusion:

Siwaporn and Nattakarn, you’ve laid a solid foundation with your performance in Bangkok, but there's still room to grow. Your next races in Hong Kong and Delhi are excellent opportunities to implement these strategies and see how they bolster your performance. Remember to stay committed, trust the process, and keep pushing each other to the finish line! 💥

As you gear up for the upcoming races, keep in mind: “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.” So let’s get to work and make those improvements count!

And remember, if you ever feel like giving up, just think about the last time you did a burpee! 😉 Keep striving for greatness, and I’ll be here to support you every step of the way! You’ve got this! 💪🏆

Best of luck in your training, and I can't wait to see how you crush it in Hong Kong and beyond! Keep your eyes on the prize, and let’s make it happen! This is The Rox-Coach, and I’m here for your journey!