Pawzni Fazrie Hyrox Result

Overall Performance

Fazrie Pawzni delivered a commendable performance in the 2024 Singapore HYROX race, securing an overall rank of 154, placing him in the top 13% of all athletes and the top 16% in his age group. His overall time of 1:24:37 demonstrates a strong fitness level, with exceptional strength-based performances, particularly in the Burpees Broad Jump and Sandbag Lunges, where he outperformed the average significantly. However, his total running time was 2:14 slower than the average, indicating room for improvement in running efficiency. The initial running splits suggest he started slightly faster than average but slowed down progressively, indicating a potential pacing issue. Overall, Fazrie exhibits a hybrid profile with a slight lean towards strength, as evidenced by his superior performance in strength exercises compared to running segments.

Segments to Improve

• Total Running Time: Fazrie's total running time was notably slower than the average, suggesting a need for enhanced running endurance and pacing. To improve:
  • Interval Training: Implement interval runs to boost speed and cardiovascular endurance. For example, try 400m repeats at a pace faster than his best lap (00:04:51), with short rest intervals.
  • Long Slow Runs: Incorporate longer runs at a steady pace to build aerobic capacity and endurance.
  • Compromised Running Drills: Practice runs immediately after strength exercises to simulate race conditions and improve transition efficiency.
• Roxzone: Fazrie spent slightly more time in the Roxzone than average, indicating potential inefficiencies in transitions. To improve:
  • Transition Drills: Practice quick transitions between exercises and running. Set up mini-circuits that require rapid movement between different stations.
  • Fitness Training: Increase overall fitness with circuit training that incorporates both cardio and strength components, reducing rest time gradually.
• Rowing: His rowing time was significantly slower than average. To improve:
  • Technique Refinement: Focus on rowing form, ensuring efficient stroke technique. Consider working with a coach to correct any form issues.
  • Rowing Intervals: Perform high-intensity interval training on the rowing machine to improve power output and cardiovascular endurance.
• Ski Erg: Slightly slower than average, indicating a need for improved efficiency and strength endurance. To improve:
  • Form and Technique: Work on stroke efficiency, ensuring proper body mechanics and rhythm.
  • Strength Training: Target upper body and core strength with exercises like pull-ups and planks.

Race Strategies

• Pacing Strategy: Begin the race with a consistent and sustainable pace. Avoid starting too fast to conserve energy for later segments, especially the longer runs and strength exercises.
• Energy Management: Focus on maintaining energy levels throughout the race. Practice nutrition and hydration strategies during training to optimize race-day performance.
• Transition Efficiency: Minimize time spent in transitions by practicing quick gear changes and maintaining mental focus between exercise zones.

By addressing these areas of improvement and implementing the suggested strategies, Fazrie Pawzni can enhance his overall performance in future HYROX events, achieving a more balanced proficiency in both running and strength components.