Yeo Anderson Kee Wei Hyrox Result

Overall Performance

Anderson Kee Wei Yeo delivered a strong performance in the 2024 Singapore National Stadium Hyrox race, placing in the top 40% overall and demonstrating a notable running capability with a total running time of 49:56, which is 1:14 faster than the average. This suggests a runner's profile, excelling particularly in running segments after strength exercises. However, the initial running segment indicates he might have started conservatively, with a slower than average pace in Running 1 but quickly found a steadier and faster rhythm in subsequent runs. Despite the strong running performance, areas requiring attention include strength-based segments like Sled Push, Sled Pull, and Farmers Carry, where times were significantly slower compared to the average.

Segments to Improve

• Sled Push (01:29 slower than average, 95th Percentile Rank): Focus on building leg strength and endurance to improve sled push performance. Exercises: Weighted sled pushes, leg presses, and squats. Incorporate interval training with sleds to simulate race conditions and improve endurance.
• Sled Pull (02:25 slower than average, 96th Percentile Rank): Improve upper body and core strength. Exercises: Sled drags with a harness, bent-over rows, and deadlifts. Technique drills should focus on maintaining a low center of gravity and consistent pulling rhythm.
• Farmers Carry (00:46 slower than average, 91st Percentile Rank): Enhance grip strength and shoulder stability. Exercises: Farmers walk with progressively heavier weights, grip strengtheners, and shoulder stability workouts such as dumbbell shoulder presses.
• Roxzone (00:19 slower than average, 59th Percentile Rank): Improve transition efficiency and overall fitness. Exercises: Transition drills that simulate moving quickly between exercises, and circuit training to improve cardiovascular fitness and reduce fatigue.
• Rowing (00:21 slower than average, 85th Percentile Rank): Focus on improving rowing technique and endurance. Exercises: Interval rowing sessions, emphasizing stroke efficiency and pacing. Core strengthening exercises will also support better rowing performance.
• Wall Balls (00:42 faster than average, 36th Percentile Rank): While already performing well, further improvements can be made by focusing on explosive power and endurance. Exercises: Plyometric training, medicine ball throws, and squat-to-press combinations.

Race Strategies

• Pacing Strategy: Aim for a more consistent pace from the start. Avoid starting too conservatively; instead, maintain a slightly faster but controlled pace to capitalize on running strengths.
• Transition Efficiency: Practice quick and efficient transitions between exercise zones during training. This will minimize Roxzone time and conserve energy for strength segments.
• Strength Segment Focus: Prioritize energy conservation during running segments to ensure adequate energy reserves for strength exercises like Sled Push and Sled Pull. Implement a steady pacing strategy in running segments immediately following strength exercises to recover without losing significant time.
• Compromised Running Training: Include compromised running drills in training to simulate race conditions where running follows strength exercises, improving endurance and recovery ability between segments.