Harjono Sutanto, Kenny Wai Fan Kor Hyrox Result

Overall Performance:

Harjono and Kenny, you both put in a solid effort at the recent Hyrox competition, finishing with an overall time of 01:25:38. That places you well within the top 65% of competitors, which is commendable! Your rank in the age group (30th out of 56) shows that you’re in the mix, but there’s room to climb higher. The combination of your strengths and weaknesses gives us a clear path forward. Your total running time of 44:15, which is significantly faster than the average by 4:32, indicates that you have a stronger running profile. This is great! However, let’s not forget that Hyrox isn't just about running; it's about the grind and hustle of strength and endurance combined. Pacing-wise, you both started strong, particularly with the first run clocking in at 04:55, which is a great start! But as we dive deeper into the segments, we’ll see how pacing can be tweaked for even better performance. Remember, in Hyrox, the key is not just to run fast but also to transition quickly and maintain strength during the exercises. So let’s break down your performance and find those golden nuggets of improvement! 🏆

Segments & Race Analysis:

Let’s take a look at how you fared across the different segments. Your best performance was on the Ski Erg, where you ranked in the 97th percentile! That’s no small feat, and it shows you have excellent upper body endurance and power. However, there are some segments where you could really boost your performance. The Sled Pull and Sandbag Lunges, while not abysmal, are areas where you lost significant time compared to the average. The Sled Pull was particularly slow, taking 04:59 when the average was closer to 03:41. This is a crucial segment that can make or break your overall time. Your Roxzone time of 08:13 is slightly above average, indicating that there may be room for improvement in transitions, which are just as important as the actual workout segments. Improving this will not only shave time off your total but also help maintain your stamina for the next round of running and exercises. Overall, you both showed great promise with your running, but we’ll need to focus on enhancing your strength segments. It’s a Hyrox, not a 'just run and grab a donut' competition, right?

Segments to Improve:

Now, let’s dive into the nitty-gritty of where you can enhance your performance. We’re going to focus on the segments where you lost the most time compared to the average. These areas will be your training priority moving forward:

• Wall Balls:
  • Current Time: 05:57
  • Potential Improvement: 01:20 (Target: 04:37)
  • Focus during training: 29%

  Wall balls can be a killer, but they shouldn’t be your Achilles' heel. Focus on your squat depth and explosive power as you throw the ball. Aim for sets of 10-15 reps, resting minimally between sets to simulate race fatigue. Incorporate plyometric squats and medicine ball throws to build explosive strength. Consider practicing unbroken sets to boost endurance in this movement.

• Sled Pull:
  • Current Time: 04:59
  • Potential Improvement: 01:18 (Target: 03:41)
  • Focus during training: 28%

  To improve your sled pull, practice pulling heavy loads for short distances with a focus on maintaining a strong, upright posture. You might want to incorporate resistance band training for your legs and back to enhance pulling power. Interval training with shorter, more intense sled pulls will also help simulate race conditions.

• Sandbag Lunges:
  • Current Time: 05:03
  • Potential Improvement: 01:03 (Target: 04:00)
  • Focus during training: 22%

  Focus on lunging mechanics: keep your torso upright and ensure your knee doesn’t extend beyond your toes. Practice weighted lunges and incorporate dynamic lunging drills. Adding in some plyometric lunges can help develop explosive leg strength, essential for those heavy sandbags.

• Ski Erg:
  • Current Time: 04:37
  • Potential Improvement: 00:27 (Target: 04:10)
  • Focus during training: 9%

  While you performed excellently here, a small tweak can lead to significant gains. Focus on maintaining a strong core and using your legs in addition to your arms. Incorporate endurance intervals and technique drills to maximize efficiency on this machine.

Race Strategies:

Now that we’ve outlined the segments to improve, let’s talk about race day strategies. A Hyrox race is as much a mental challenge as it is a physical one. Here's what you can do:

• Start Strong, Finish Stronger: Your first run was excellent, but be mindful of your pacing. Starting too fast can lead to fatigue in later segments. Maintain a steady pace that allows you to transition effectively into your first exercise.
• Focus on Transitions: Use your Roxzone time wisely. Practice moving smoothly from one exercise to the next; it’s all about the flow. Set up drills that include quick transitions with minimal rest.
• Train as You Compete: Mimic race day in your training. Incorporate the exact order of exercises and running distances. This familiarity will help you adapt to the demands of the race.
• Stay Mentally Tough: Remember, “It’s not about the pain; it’s about the passion.” Keep pushing through those hard moments. Visualize success and remind yourselves why you’re doing this.

Conclusion:

Harjono and Kenny, you’ve got a solid foundation to build upon, and I can’t wait to see you both crush it in the upcoming races. Mark your calendars for the next relevant races:

• HYROX Perth on September 5-6, 2025
• Cigna Healthcare HYROX Hong Kong on July 26, 2025

Use the insights from this race to fuel your training. Remember, every session is a step closer to your goals. “You are not what you did; you are what you can become.” Keep pushing, stay motivated, and don’t forget to have fun along the way! Let’s turn those weaknesses into strengths and make those medals shine! 💪💥

Keep grinding, and I’ll be here to guide you every step of the way. You’ve got this! - The Rox-Coach