Seet Shawn Hyrox Result

Overall Performance

Shawn Seet completed the 2024 Singapore Hyrox race with a time of 01:46:37, placing him in the top 46% overall and 44% within his age group. His performance was notably stronger in strength-based segments such as the Sled Push and Burpees Broad Jump, where he ranked in the 5th and 9th percentiles, respectively. However, his Total Running Time was 06:48 slower than average, indicating that running is an area where improvement is needed. The pattern of progressively slower running times, particularly noticeable from the start, suggests that Shawn might have started too fast, leading to fatigue in later laps. Overall, Shawn demonstrates a hybrid profile with a slight strength bias, excelling in strength-based exercises but needing to enhance his running stamina and pacing.

Segments to Improve

• Running Segments

  Shawn's running times were consistently slower than average, suggesting a need to improve both his running endurance and pacing strategy. Training strategies should include:

  • Tempo Runs: Incorporate tempo runs to improve lactate threshold and endurance. Aim for 20-30 minutes at a challenging but sustainable pace.
  • Interval Training: Include interval sessions with short, high-intensity efforts followed by recovery periods to boost speed and aerobic capacity.
  • Long Runs: Schedule weekly long runs to build overall aerobic capacity and improve endurance.
  • Pacing Drills: Practice even pacing during training runs to avoid starting too fast and burning out in later stages.
• Sled Pull

  The Sled Pull was slower than the average, indicating room for improvement in this strength-endurance exercise. Focus on:

  • Specific Sled Workouts: Perform sled pull exercises with varying weights and distances to enhance technique and strength.
  • Core and Back Strengthening: Incorporate exercises such as deadlifts, bent-over rows, and planks to strengthen the muscles used in pulling.
• Sandbag Lunges

  Improving technique and pace in the Sandbag Lunges can lead to significant time gains. Consider:

  • Lunge Variations: Practice different lunge variations to enhance balance, strength, and endurance, such as walking lunges and reverse lunges.
  • Weighted Lunges: Incorporate sandbags or dumbbells to simulate race conditions and improve load-bearing capabilities.

Race Strategies

• Pacing: Develop a consistent pacing strategy by starting at a moderate pace to conserve energy for the latter parts of the race.
• Transition Efficiency: Improve transition times between exercise zones by practicing fluid movements and reducing rest in the Roxzone.
• Compromised Running: Train for running on tired legs after strength exercises to simulate race conditions and enhance recovery speed within the race.
• Nutrition and Hydration: Ensure proper nutrition and hydration strategies pre-race and during the race to maintain energy levels and prevent fatigue.