Azhar Nazmi Hyrox Result

Overall Performance

Nazmi Azhar demonstrated a commendable performance at the 2024 Singapore National Stadium HYROX race, securing an overall rank of 884 out of 1325 athletes, placing him in the top 66%. Within his age group (30-34), Nazmi ranked 276 out of 400 athletes, placing him in the top 69%. His overall time was 02:13:25, with a total running time of 01:05:54, which was notably 00:09 slower than the average. This suggests that while his running capabilities are solid, there is room for improvement. Nazmi exhibits a hybrid profile, showing competitive strength in both running and strength segments. A closer examination reveals that his pacing was relatively well-managed, though he began the race slightly slower than average, indicating a conservative start.

Segments to Improve

• Total Running Time: Despite a solid performance, Nazmi's total running time was 00:09 slower than average. To enhance his running speed, he should focus on interval training and tempo runs. Suggested Exercises:
  • Interval Training: Incorporate short bursts of high-intensity sprints followed by recovery periods. For example, 400m repeats at a pace faster than his race pace, with a 1:1 work-to-rest ratio.
  • Tempo Runs: These should be performed at a pace slightly slower than race pace to build endurance and speed.
• Burpees Broad Jump: This segment was 01:44 slower than average, suggesting a need for improved explosive strength and endurance. Suggested Exercises:
  • Plyometric Training: Include exercises like box jumps and squat jumps to improve power and efficiency in burpees.
  • Burpee Form Drills: Focus on maintaining a consistent rhythm and minimizing ground contact time.
• Sled Push: At 01:17 slower than average, this segment indicates a need for enhanced lower body and core strength. Suggested Exercises:
  • Sled Push Drills: Practice with progressively heavier loads to build strength and endurance.
  • Core Stability Exercises: Planks and Russian twists can improve the core strength necessary for effective sled pushing.
• Roxzone Transitions: With a time 00:52 slower than average, improving transition efficiency is crucial. Suggested Strategies:
  • Transition Drills: Practice quick and efficient transitions between different exercises to minimize downtime.
  • Overall Fitness Improvement: Regular circuit training can enhance cardiovascular endurance and reduce the need for rest between segments.

Race Strategies

• Pacing Strategy: Consider a slightly faster start, given the strength in later running segments, to better align with average times.
• Segment Prioritization: Focus more energy on improving weaker segments like burpees and sled push to gain time.
• Efficient Transition Management: Develop a plan to minimize transition times in the Roxzone by practicing specific transitions and maintaining a consistent rhythm.
• Diet and Recovery: Ensure optimal nutrition and recovery strategies pre-race to maximize performance potential.