Chan Chak Wah Hyrox Result

Overall Performance

Chak Wah Chan demonstrated strong athletic performance in the 2024 Singapore National Stadium Hyrox race, finishing in the top 14% overall and top 15% in his age group. His overall time was 01:27:05. Notably, his total running time of 00:41:44 was 01:56 faster than the average, indicating a strong runner profile. However, his initial running segment was slower than average, suggesting a conservative start. As the race progressed, his running performance improved significantly, showcasing his capability to maintain a strong pace, especially in the later stages of the race.

Segments to Improve

• Burpees Broad Jump: With a time of 00:05:52, this was 00:35 slower than the average. To improve, focus on explosive power and endurance. Incorporate plyometric exercises such as box jumps and squat jumps. Practice burpee broad jumps in sets with varying rep ranges to simulate race conditions.
• Roxzone: At 00:07:00, this was 00:06 slower than average. Improve transitions by practicing quick shifts between different exercise stations. Implement drills that focus on minimizing rest and enhancing overall fitness to maintain high energy levels throughout the race.
• Wall Balls: Finished in 00:06:44, 00:09 slower than average. Enhance technique by focusing on proper form, such as maintaining a strong core and consistent breathing patterns. Incorporate high-rep wall ball sessions in training to build endurance.
• Rowing: Completed in 00:05:21, 00:29 slower than average. Improve technique efficiency with drills focusing on the synchronization of pull and leg drive. Include interval training on the rowing machine to build cardiovascular endurance.
• Farmers Carry: At 00:02:40, 00:26 slower than average. Improve grip and core strength with exercises like heavy carries and kettlebell swings. Practice carrying different weights and distances to simulate race conditions.
• Sled Push: Completed in 00:03:15, 00:15 slower than average. Enhance lower body strength with leg press and weighted sled push drills. Focus on maintaining a low center of gravity and optimal pushing technique.
• Ski Erg: At 00:04:49, 00:21 slower than average. Improve upper body endurance and technique with high-rep ski erg sessions. Incorporate exercises like lat pulldowns and tricep extensions to build relevant muscle groups.

Race Strategies

• Pacing: Begin the race with a more aggressive pace in the initial running segments to match or exceed average times, without sacrificing energy for later stages.
• Transition Efficiency: Focus on smooth and quick transitions between exercise zones to minimize time lost in the roxzone.
• Energy Management: Maintain consistent hydration and nutrition strategies leading up to and during the race to ensure sustained energy levels.
• Compromised Running Training: Implement workouts that mimic transitioning from strength exercises to running, enhancing the ability to maintain a strong running pace after intense physical exertion.