Raja Muizzudin Shah Hyrox Result

Overall Performance

Muizzudin Shah Raja's performance in the 2024 Incheon Hyrox race places him in the top 74% overall and top 69% within his age group. His total time of 02:05:00 shows solid effort, with notable strengths in certain strength-based exercises such as the Burpees Broad Jump and Wall Balls, where he ranked in the top percentile and fifth percentile, respectively. However, his total running time was 6:08 slower than average, indicating a need to improve his running efficiency. The early running segments (Running 1 to Running 4) show a strong start, but the pace significantly decreased in later segments (Running 5 to Running 7), suggesting a pacing issue where he started too fast and struggled to maintain his pace. Overall, Muizzudin exhibits a balanced profile but leans toward strength, with room for improvement in endurance and running efficiency.

Segments to Improve

• Running Segments: The significant drop in pace during Running 6 and Running 7 highlights a need to improve endurance and pacing. Training Strategies:
  • Incorporate interval training: Alternate between high-intensity sprints and recovery jogs to build endurance and speed.
  • Long-distance runs: Gradually increase the distance to improve aerobic capacity and stamina.
  • Tempo runs: Run at a challenging but sustainable pace to improve lactate threshold and running economy.
• Roxzone: Spending 1:25 longer than average in transitions indicates a need to improve transition efficiency and overall fitness. Training Techniques:
  • Transition drills: Practice quick transitions between different exercises to reduce rest time.
  • High-intensity circuit training: Enhance overall fitness to reduce the need for extended recovery periods during transitions.
• Farmers Carry: The time was 1:07 slower than average, indicating grip and core strength could be improved. Exercises:
  • Grip strength training: Include exercises like dead hangs and plate pinches to improve grip endurance.
  • Core strengthening exercises: Planks, Russian twists, and medicine ball throws to enhance core stability during carries.
• Sled Pull: Improving by focusing on pulling power and technique. Suggestions:
  • Resistance training: Incorporate exercises like bent-over rows and seated cable rows to enhance pulling strength.
  • Form correction: Focus on maintaining a low, stable stance and using full body coordination during the pull.
• Ski Erg: Slight improvement needed. Focus on:
  • Technique drills: Ensure proper form by engaging the core and utilizing a full range of motion.
  • Power training: High-intensity intervals on the erg to boost power output.

Race Strategies

• Pacing Strategy: Start at a more conservative pace to retain energy for later running segments. Using a heart rate monitor can help manage effort levels efficiently throughout the race.
• Transition Efficiency: Practice quick transitions during training to minimize time spent in the Roxzone. Pre-plan transitions to avoid decision fatigue during the race.
• Nutrition and Hydration: Develop a comprehensive nutrition strategy leading up to and during the race to maintain energy levels, focusing on carbohydrate intake for sustained energy and adequate hydration.