Mok Wai Hon Hyrox Result

Overall Performance

Wai Hon Mok delivered a commendable performance at the 2024 Singapore National Stadium Hyrox event, finishing in the top 39% overall and the top 41% in his age group. Notably, his total running time was significantly faster than the average by 5 minutes and 17 seconds, indicating a strong runner profile. Wai Hon's pacing strategy was effective in the initial running segments, where he consistently outperformed the average times. However, his performance in strength-intensive segments, particularly the Sled Push and Sled Pull, suggests that there is room for improvement in strength-based activities. Overall, Wai Hon Mok's performance leans towards a runner profile, benefiting from further strength training to balance his capabilities.

Segments to Improve

• Sled Push: Wai Hon Mok was 2 minutes and 12 seconds slower than average in this segment. To improve, incorporate heavy sled pushes and lower body strength training into the routine. Focus on exercises like weighted lunges, squats, and leg presses to build the necessary muscle endurance and power.
• Sled Pull: Being 1 minute and 36 seconds slower indicates a need for back and arm strength enhancement. Training should include deadlifts, bent-over rows, and pull-ups to increase pulling power.
• Wall Balls: With a time 1 minute and 7 seconds slower, there's a need for better coordination and endurance. Include high-rep wall ball drills and overhead presses to improve efficiency and form.
• Roxzone: Transition times were slightly slower than average, suggesting a need for quicker transitions. Practice quick transitions and agility drills to reduce time spent in the roxzone.
• Farmers Carry: This segment was 1 minute and 1 second slower, highlighting grip and core strength as areas for improvement. Integrate farmer's walks with progressively heavier weights and core stability exercises into training.
• Sandbag Lunges: Improve by focusing on leg strength and stability exercises such as walking lunges and Bulgarian split squats.
• Ski Erg and Rowing: While not as significant, enhancing technique and endurance can be beneficial. Engage in interval training on rowing machines and ski ergs with focus on form and breathing techniques.

Race Strategies

• Pacing Strategy: Maintain a steady pace throughout the race to avoid burnout in later segments. Given the strong running ability, use the initial running segments to build a time buffer.
• Transition Management: Minimize time in the roxzone by practicing swift transitions in training. This can significantly reduce overall race time.
• Compromised Running: Incorporate compromised running drills post strength exercises to simulate race conditions. This helps in maintaining running efficiency after exertion.
• Strength Focused Pre-Race: In the weeks leading up to the race, prioritize strength training, especially in the legs and core, to enhance performance in strength-demanding segments.