Poch Froilan Hyrox Result

Overall Performance

Froilan Poch displayed a commendable performance in the 2024 Singapore Hyrox race, finishing 6th in his age group and within the top 51% overall. His total running time of 54:02 was notably 27 seconds faster than the average, indicating a strong running profile. However, there is a noticeable discrepancy in his running segments, with some being significantly slower than average, suggesting issues with pacing. The initial running segments were faster than average, but the pace slowed considerably in the mid-race runs, which may imply an initial overexertion leading to fatigue. Overall, Froilan demonstrates a balanced profile with a slight edge in running over strength-based exercises.

Segments to Improve

• Wall Balls (00:10:11, 70th Percentile):
  The wall balls segment was one of the areas with the most room for improvement. It is crucial to focus on strength and endurance in the legs and shoulders.
  • Exercises: Incorporate thrusters and overhead presses to build shoulder endurance and leg strength.
  • Technique: Focus on improving squatting form and timing the push to be explosive, reducing overall effort.
  • Routine: Implement wall ball circuits with increasing reps to simulate race fatigue.
• Ski Erg (00:05:20, 94th Percentile):
  Improvement in this segment can be achieved by enhancing upper body strength and technique.
  • Exercises: Include lat pulldowns, tricep pushdowns, and core stabilization exercises.
  • Technique: Practice the ski erg with a focus on posture and the power phase of each stroke.
  • Routine: Interval training on the ski erg to improve power and efficiency.
• Sled Pull (00:06:43, 59th Percentile):
  The sled pull performance can be improved with focused strength training.
  • Exercises: Deadlifts, bent-over rows, and grip strength exercises will be beneficial.
  • Technique: Work on proper posture and footwork to maintain momentum.
  • Routine: Practice sled pulls with varied weights to build endurance and strength.
• Sandbag Lunges (00:06:56, 52nd Percentile):
  Focus on increasing lower body endurance and balance.
  • Exercises: Incorporate lunges with added weight and stability exercises.
  • Technique: Focus on maintaining an upright torso and even strides during lunges.
  • Routine: Add sandbag lunges to weekly workouts, progressively increasing distance or weight.

Race Strategies

• Pacing Strategy: Start at a consistent and sustainable pace to avoid early fatigue. Ensure the initial energy expenditure is balanced to maintain performance across both running and strength segments.
• Transition Efficiency: Focus on improving transitions between exercises, minimizing downtime in the roxzone.
• Compromised Running Drills: Implement running drills following strength exercises to simulate race conditions and improve running efficiency after fatigue-inducing segments like sled pull and wall balls.
• Nutritional Strategy: Ensure adequate carbohydrate intake pre-race to sustain energy levels throughout the event.