Ng Josh Hyrox Result

Overall Performance

Josh Ng's performance at the 2024 Singapore Hyrox event shows a commendable balance between running and strength exercises, with a slight inclination toward strength-based activities. His overall rank places him in the top 60% of all athletes, and he ranks within the top 61% of his age group. Notably, his total running time was slower than average by 5 minutes and 5 seconds, indicating that his running performance could be enhanced. The initial running segments were consistently faster than average, suggesting a strong start, but the final running segment was significantly slower, indicating potential fatigue or pacing issues. His strengths lie in exercises like the Ski Erg, Sled Push, and Wall Balls, where he performed better than the average, showcasing his proficiency in strength-based segments.

Segments to Improve

• Running (Total Running Time): Josh's running performance was slower than average. To improve this, he should focus on endurance and speed training. Suggested exercises include interval training, tempo runs, and long-distance endurance runs. Additionally, incorporating hill sprints can enhance leg strength and running economy.
• Running 6 and 8: These segments were significantly slower than average. Josh should work on maintaining pace consistency throughout the race. Practice running at a race pace after high-intensity strength workouts to simulate compromised running conditions, improving his ability to transition from strength to running.
• Sled Pull: Josh's time was slower than average, suggesting a need for improved technique and strength. He should focus on exercises that enhance grip strength, such as deadlifts and farmer's walks. Practicing with heavier sled pulls during training can also help improve his performance in this segment.
• Burpees Broad Jump: Although only slightly slower than average, improving explosive power and endurance can help. Josh should incorporate plyometric exercises like box jumps, squat jumps, and burpee variations to improve his power and efficiency.
• Farmers Carry: To enhance his performance, Josh can focus on increasing grip and core strength. Exercises like kettlebell carries and heavy dumbbell holds will be beneficial.

Race Strategies

• Pacing: Josh should aim for a more consistent pace throughout the race. Starting strong is advantageous, but he needs to manage his energy to avoid fatigue in later segments. Practicing negative splits in training can help him learn to conserve energy for the final parts of the race.
• Transition Efficiency: While his Roxzone time was better than average, continuous improvement in transition time can offer an edge. Practicing quick transitions between different exercises during training can help Josh reduce any unnecessary pauses.
• Compromised Running Drills: Incorporate drills that simulate post-exercise running scenarios. For example, performing a high-intensity strength circuit followed immediately by a run at race pace can help improve his ability to run efficiently after strength exercises.
• Nutrition and Hydration: Ensure proper nutrition and hydration strategies are in place before and during the race to sustain energy levels and avoid fatigue.