Colin Shum, Jeffrey Ho Hyrox Result

Overall Performance:

Colin and Jeffrey, welcome to the Rox-Coach feedback session! First off, congratulations on finishing in the top 67% of 1355 athletes! That’s no small feat, and you both should be proud of your hard work and dedication. Your overall time of 1:27:32 shows that you're definitely putting in the effort, but there's always room for improvement. 🏆

Let’s talk about pacing. Colin, you started strong with a fantastic first running split of 4:36, which is a solid performance, but it seems you might have gone out a little too hot, as your later running segments dropped off slightly in speed. Jeffrey, I see you were right there with him, so keep an eye on that pacing as well. After all, you don't want to be that guy who hits the wall because he thought he was capable of a 100-meter dash in a marathon! 😄

Your total running time of 44:02 is impressive and nearly six minutes faster than the average, which suggests you have a strong runner profile. That said, both of you need to focus on building strength to complement your running skills. Think of it this way: if you want to be the complete package, you can't just be all about speed. Strength is the foundation, and running is the cherry on top! 🍒

Segments & Race Analysis:

Now, let's break down the segments. You guys have some standout performances, particularly in the Ski Erg, Sled Push, and Burpees Broad Jump, where you both ranked in the 80th percentile or above. That’s impressive! However, while you excelled in these strength-based events, the Farmers Carry segment showed a significant gap, where you ranked at the bottom. The Roxzone also took a hit, suggesting that transitions between exercises could be improved. Remember, transitions are just as important as the exercises themselves; after all, nobody likes to be standing around while the clock is ticking! ⏱️

Your running segments showed a mix of strength and endurance. For instance, Running 1 was a strong start, but you both fell off a bit in the subsequent laps. It’s essential to find that balance between pushing hard and maintaining a sustainable pace. You don’t want to be the tortoise who thinks he’s a hare! 🐢

Segments to Improve:

Let’s focus on the areas where you can gain the most ground:

• Farmers Carry: This segment can be improved significantly. You spent 5:24, but the goal is to cut that down to around 1:52. That’s a potential improvement of 3:32! This should be your primary focus during training (72%). To work on this, incorporate the following drills:
• Farmers Walks: Use heavy kettlebells or dumbbells. Walk for distance or time, focusing on maintaining a strong core and upright posture.
• Grip Strength Training: Use exercises like dead hangs from a bar or towel pull-ups to improve grip strength.
• Interval Training: Combine short sprints with Farmers Carry to simulate race conditions.
• Burpees Broad Jump: Your time of 4:11 can be reduced to around 3:43, giving you a potential improvement of 0:28 (9% focus). Consider these drills:
• Burpee Ladder: Incorporate a burpee ladder in your workouts, increasing the rep count with each round.
• Broad Jump Drills: Focus on explosive jumps, ensuring full use of legs and arms. Incorporate bounding to develop explosive power.
• Wall Balls: You clocked in at 5:02, and the aim is to drop that to 4:42, a potential improvement of 0:20 (6% focus). To enhance this segment, try:
• Wall Ball Intervals: Perform wall balls in intervals, mixing in short sprints or other exercises to build endurance.
• Form Checks: Focus on your squat depth and throwing technique; a good throw starts from a strong squat!
• Sandbag Lunges: From 4:22, you can aim for 4:06, an improvement of 0:16 (5% focus). To make strides in this area, incorporate:
• Weighted Lunges: Start with light weights and increase gradually. Focus on maintaining balance and form.
• Walking Lunges: Incorporate walking lunges with a sandbag to mimic race conditions.

Race Strategies:

For your next race, consider these strategies:

• Start Controlled: Although it’s tempting to sprint out of the gate, remember that this is a marathon, not a sprint. Aim for a steady pace in the first couple of laps to conserve energy for the later segments.
• Transition Smoothly: Practice your transitions during training. Know your setup and minimize downtime. You want to be quicker than a caffeine-fueled squirrel on race day! 🐿️
• Hydration & Nutrition: Don't underestimate the power of hydration and proper nutrition leading up to the race. Fuel your body like a high-performance machine! 🏎️
• Mindset: Visualize your race. Imagine each segment and how you’ll tackle it. Stay positive and focused, because as Goggins says, “You’re not done when you’re tired; you’re done when you’re finished.”

Conclusion:

Colin and Jeffrey, you both have an exciting road ahead with upcoming races in Perth and Hong Kong. Use this time to work on your weaknesses while maintaining your strengths. Remember, every workout is a step toward greatness. The more you put in, the more you’ll get out! 💪

As you gear up for the HYROX Perth and Hong Kong events, keep that competitive spirit alive. You've already shown you can run with the best, now it’s time to lift like a champion! And remember, “The only easy day was yesterday.” Stay hungry, stay focused, and let’s crush those goals! 💥

Keep pushing your limits, and I’ll be right here, ready to help you hit those targets! You got this! - The Rox-Coach