Overall Performance:

Kajohnsin, Sinthu, Sirawit, and Noppong, you all smashed it! Finishing in 4th place overall and 4th in your age group is a testament to your hard work and determination. With a total time of 01:01:24, you’re in the top 4% of 85 athletes, which is no small feat! Now, let’s break it down a bit: your total running time of 30:31 is impressive and actually faster than average by 22 seconds, which indicates that you have a strong running profile. However, the pacing on some segments suggests there’s room for improvement, particularly with your transition times. Remember, in Hyrox, every second counts—just like in life! As they say, “You don’t get what you wish for, you get what you work for.” Keep this in mind as we dive into the details! 💪

Segments & Race Analysis:

Your splits tell a story of both strength and areas that need a bit more love. It seems like you started strong on the running segments, but there’s a notable dip in performance during the Sled Pull and Wall Balls. The overall pacing shows that you may have gone a bit too hard on some segments, especially Running 1 and Running 3, where you lost time compared to the average. The Sled Pull and Wall Balls, in particular, were where you could have capitalized on your fitness. The roxzone time of 6:57 is also an area to tighten up—transitioning more efficiently will help you shave off valuable seconds. Remember, “The pain you feel today will be the strength you feel tomorrow,” so let’s turn that pain into power! 💥

Segments to Improve:

Let’s focus on the segments where you can really turn things around:

Sled Pull: Your time was 03:52, which is 1:07 slower than the target. This segment could use 36% of your focus in training. To improve, try the following drills:
- Weighted sled pulls: Start with lighter weights and gradually increase as you build strength and technique.
- Deadlifts with a focus on explosive movement: Work on your hip drive to improve your pulling power.
- Practice transitions: Incorporate sled pulls into your interval training to mimic race conditions.
Wall Balls: Currently at 04:27, with a potential improvement of 53 seconds, this segment should demand 28% of your training focus. Here’s how to enhance your performance:
- Speed drills: Perform wall balls with a focus on quick, explosive movements rather than just endurance.
- Core strengthening: Plank variations and med ball slams will help improve your core stability, which is crucial for wall balls.
- Technique refinement: Ensure your squat depth and ball throw are both efficient to maximize your repetitions.
Total Running: With a time of 30:31, you can improve by 33 seconds. This segment deserves 18% of your training focus. To improve your running:
- Interval training: Incorporate sprints and tempo runs to build speed and endurance.
- Long runs: Increase your overall mileage to improve stamina over the race distance.
- Brick workouts: Combine running with strength training to simulate the race pace and fatigue.
Farmers Carry: Sitting at 01:54, you can improve by 30 seconds, giving it 16% of your training attention. Focus on:
- Heavy carries: Practice carrying heavy dumbbells or kettlebells over various distances to build grip strength and endurance.
- Core and stability work: Incorporate exercises like planks and side bends to improve your trunk stability while carrying.
- Transition practice: Work on picking up and putting down the weights efficiently to minimize wasted time.

Race Strategies:

Here are some strategies to implement during the race that can help you maximize your potential:

Pacing: Start at a controlled pace, especially in the opening running segments. It’s tempting to sprint, but remember: “Slow is smooth, smooth is fast.” Find your rhythm early!
Transitions: Practice making quick transitions between exercises during training. Treat them like a race within the race—every second counts!
Mindset: Stay mentally strong. Use positive self-talk and visualizations to keep your mind focused and motivated during tough segments.
Team Dynamics: In a relay, communication is key. Make sure to strategize with your teammates on when to push, when to conserve energy, and how to support one another through challenging segments.

Conclusion:

As you prepare for your next event, keep the momentum going! The 2025 Bangkok race is right around the corner, and with some focused training on the segments we discussed, you’ll be well-equipped to improve your performance. Remember, “You are never too old to set another goal or to dream a new dream.” So dream big, train hard, and have fun doing it! And just a friendly reminder—don’t skip leg day! Your future self will thank you. Keep pushing your limits, and let’s make those improvements happen! The Rox-Coach is here cheering you on every step of the way! 🏆💪

Kajohnsin Wongma vs Kajohnsin Wongma, Sinthu Kosasih, Sirawit Yumuang, Noppong Chaipukdee Chaipukdee

Percentile Comparison

Split-by-Split Difference

Ready to conquer your next race?