Hoang Anthony Hyrox Result

Overall Performance

Anthony Hoang performed notably well in the 2024 Melbourne HYROX race, placing in the top 36% overall and the top 37% in his age group. His overall time was 01:29:04. His strengths are evident in the strength-focused segments, particularly in the Sled Push, Sled Pull, and Burpees Broad Jump, where he outperformed the average significantly. However, his Total Running Time was 00:35 slower than average, suggesting that he leans more towards strength than running. This is further supported by his excellent performance in strength segments while the running segments showed a decline in pace, especially in the latter half of the race. Anthony seemed to have started strong in strength but slowed down in running after Running 4, indicating a possible need for better endurance management or pacing strategy.

Segments to Improve

• Roxzone (00:08:29, 84 Percentile Rank):

  Anthony spent more time in transitions than the average, indicating potential energy loss and inefficiency. To enhance transition times, focus on:

  • High-Intensity Interval Training (HIIT): Incorporate short, intense exercises followed by brief rest periods to simulate race conditions and improve recovery.
  • Transition Drills: Practice transitioning between exercises quickly by setting up stations mimicking race conditions and timing each transition to improve speed and efficiency.
• Sandbag Lunges (00:06:24, 89 Percentile Rank):

  This segment was significantly slower. Focus on increasing leg strength and endurance:

  • Lunge Variations: Incorporate walking lunges, reverse lunges, and weighted lunges to build strength and improve balance.
  • Plyometric Exercises: Include box jumps and squat jumps to enhance explosive power and endurance.
• Total Running Time and Running Segments:

  Running segments slowed particularly after Running 4. Focus on improving running endurance and efficiency:

  • Long-Distance Runs: Integrate longer, steady-paced runs to build cardiovascular endurance.
  • Interval Runs: Use interval training with varied paces to increase running speed and stamina.
  • Compromised Running Drills: Practice running immediately after strength exercises to simulate race fatigue and improve adaptability.
• Farmers Carry (00:02:37, 78 Percentile Rank):

  Improve grip strength and overall carrying efficiency:

  • Grip Strength Exercises: Include dead hangs and farmer’s walks with varied weights and grips to build endurance.
  • Core Stability Work: Implement planks and rotational exercises to improve overall stability and control during carries.

Race Strategies

• Pacing Strategy: Start at a sustainable pace to maintain energy levels throughout the race. Monitor split times and adjust speed to prevent significant slowdowns in later stages.
• Energy Management: Ensure adequate hydration and nutrition leading up to the race. Consider energy gels or snacks to maintain stamina during the event.
• Mental Preparation: Visualize race scenarios, focusing on smooth transitions and maintaining form throughout the exercise zones.
• Regular Practice Races: Simulate race conditions during training to better prepare for the event's physical and mental demands.