Musa Muhd Syahid Hyrox Result

Overall Performance

Muhd Syahid Musa's performance in the 2024 Singapore National Stadium HYROX race places him in the top 61% overall and top 63% within his age group. His overall time of 02:04:31 indicates a solid performance, with notable strengths in strength-based exercises such as the Sled Pull, Burpees Broad Jump, and Sandbag Lunges, where he ranked in the top percentiles. However, his total running time was 11:27 slower than the average, indicating that running is an area that requires improvement. His pacing analysis suggests a relatively slow start, as seen in Running 1, which was significantly slower than average. His profile leans more toward strength, given his strong performance in strength exercises compared to his running times.

Segments to Improve

• Total Running Time: With a total running time of 01:12:07, there's a substantial gap to bridge. Focus on improving running endurance and speed.
  • Training Strategy: Incorporate interval training and tempo runs to increase running speed and stamina. Consider 400m repeats at a pace slightly faster than his 5K pace, with adequate rest between intervals.
  • Specific Exercises: Include hill sprints to build leg strength and improve running economy. Long easy-paced runs should also be part of the routine to enhance aerobic capacity.
• Roxzone: Transition times were slightly slower than average, suggesting room for improvement in efficiency and recovery.
  • Training Strategy: Practice transition drills to simulate race conditions, focusing on reducing time spent recovering between segments.
  • Specific Exercises: Implement circuit training with minimal rest between exercises to improve transition speed and cardiovascular efficiency.
• Farmers Carry: With a time slightly slower than average, there is potential for improvement.
  • Training Strategy: Enhance grip strength and core stability through specific exercises.
  • Specific Exercises: Integrate heavy farmers walks and planks into the routine, focusing on maintaining a strong posture and controlled breathing.
• Ski Erg: Slightly slower than average, indicating an opportunity for technique refinement.
  • Training Strategy: Focus on improving technique for efficiency and power.
  • Specific Exercises: Work on high-intensity interval training sessions on the Ski Erg, emphasizing the proper use of legs and core in the pull.

Race Strategies

• Pacing Strategy: Given the slow start, consider a more balanced pacing strategy. Start at a sustainable pace that allows for a gradual increase in intensity as the race progresses.
• Energy Management: Optimize energy expenditure by using efficient techniques in strength segments, conserving energy for running segments where improvement is needed.
• Mental Preparation: Develop mental toughness through visualization and mindfulness exercises to maintain focus and resilience during challenging race segments.

By implementing these strategies and focusing on the identified areas for improvement, Muhd Syahid Musa can enhance his performance in future HYROX races, potentially achieving a higher rank both overall and within his age group.