Aziz Farihin Hyrox Result

Overall Performance

Farihin Aziz performed well in the 2023 Singapore HYROX race, finishing in the top 68% of 826 athletes overall and in the top 66% of 219 athletes in his age group. His overall time of 02:20:13 is respectable, but there are areas that can be improved upon to enhance his performance in future races.

Based on his splits analysis, it is evident that Farihin struggled in certain segments, including Running 1, Ski Erg, Running 2, Running 3, Wall Balls, and Running 8. These segments accounted for the most time lost during the race.

Segments to Improve

1. Running 1: Farihin was 47 seconds slower than the average time for this segment. To improve his running performance, he can incorporate interval training and speed workouts into his training routine. Hill sprints and tempo runs can also help improve his speed and endurance.

2. Ski Erg: Farihin was 27 seconds slower than the average time for this segment. To improve his performance on the Ski Erg, he should focus on building upper body and core strength. Incorporating exercises such as rowing, kettlebell swings, and planks into his training routine can help improve his power and endurance on the Ski Erg.

3. Running 2: Farihin was 14 seconds slower than the average time for this segment. Similar to Running 1, interval training and speed workouts can help improve his running speed and endurance.

4. Running 3: Farihin was 2 minutes and 28 seconds slower than the average time for this segment. To improve his performance in this segment, Farihin should focus on building endurance through long distance running and incorporating interval training to improve his speed. Tempo runs at race pace can also be beneficial.

5. Wall Balls: Farihin was 5 minutes and 21 seconds slower than the average time for this segment. To improve his performance in Wall Balls, Farihin should focus on building lower body and core strength. Squats, lunges, and plyometric exercises can help improve his power and endurance for this movement.

6. Running 8: Farihin was 30 seconds slower than the average time for this segment. Similar to the previous running segments, interval training and speed workouts can help improve his running speed and endurance.

Strategies

To improve Farihin's overall performance in future races, he should consider the following strategies:

1. Pacing: Farihin should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in lost time that is difficult to make up. Practicing race pace runs during training can help him develop a better sense of pacing.

2. Transitions: Farihin should work on improving his transition times between exercises. This can be achieved through practice and familiarity with the specific movements and equipment used in the race. Setting up mock race scenarios during training can help improve efficiency during transitions.

3. Strength Training: Farihin should prioritize strength training to improve his performance in strength-based segments such as Wall Balls and Sled Pull. Incorporating exercises that target the specific muscle groups used in these movements, such as squats, lunges, and deadlifts, can help improve his overall strength and power.

4. Endurance Training: Farihin should focus on building his endurance through long distance running and interval training. This will help improve his overall performance in the running segments of the race.

5. Mental Preparation: Farihin should work on developing mental strategies to stay focused and motivated throughout the race. Visualization techniques and positive self-talk can help him maintain a strong mindset and push through challenging moments.

By implementing these strategies and incorporating specific training exercises and drills, Farihin can improve his performance in the identified areas and achieve better results in future HYROX races.