Yeo Joseph Hyrox Result

Overall Performance

Joseph Yeo delivered a commendable performance in the 2024 Singapore HYROX race, finishing with an overall rank of 193 out of 1115 athletes and achieving a top 19% placement in his age group. His overall time was 01:27:14. Joseph demonstrated a strong start in the initial running segments, consistently outperforming the average in the first four runs. However, his total running time was 01:29 slower than the average, suggesting that he could enhance his running endurance. Joseph's performance indicates a hybrid profile, with a blend of running and strength capabilities, though there is room for improvement in specific strength-oriented exercises like the sled pull and rowing.

Segments to Improve

• Total Running Time:

  Joseph's total running time was slightly slower than average, with a particularly significant slowdown in the final running segment. To improve overall running endurance and prevent late-race fatigue:

  • Long Runs: Incorporate weekly long runs at a comfortable pace to build aerobic capacity.
  • Interval Training: Implement intervals that mimic race pace, focusing on increasing speed and recovery.
  • Tempo Runs: Practice sustained efforts at a pace slightly slower than race pace to improve lactate threshold.
• Sled Pull:

  This segment was 33 seconds slower than average. To enhance technique and strength:

  • Heavy Rope Pulls: Practice with a sled at varying weights to improve pulling power and endurance.
  • Core Workouts: Focus on core stability exercises like planks and Russian twists to maintain form during pulls.
  • Upper Body Strength: Include exercises such as rows and lat pull-downs to increase pulling strength.
• Rowing:

  Rowing was 12 seconds slower than average. To boost rowing efficiency and power:

  • Rowing Drills: Perform technique-focused drills emphasizing stroke rate and power application.
  • High-Intensity Intervals: Incorporate short, intense rowing intervals to enhance power output and cardiovascular fitness.
  • Leg and Back Strength: Strengthen the posterior chain with exercises like deadlifts and leg presses.
• Farmers Carry:

  This segment was 18 seconds slower than average. To improve grip and carry strength:

  • Grip Strengthening: Use grip trainers and forearm exercises to bolster hand strength.
  • Loaded Carries: Practice with varying weights and distances to enhance carrying endurance and balance.
  • Shoulder Stability: Perform shoulder stability exercises like face pulls and overhead carries.

Race Strategies

• Pacing: Start at a conservative pace and gradually increase speed to sustain energy for later segments, particularly the final running laps.
• Transition Efficiency: Work on quick transitions between zones by practicing movement changes and familiarizing with equipment setup.
• Nutrition and Hydration: Develop a race-day nutrition and hydration plan to ensure energy levels are maintained throughout the race.
• Mental Preparation: Utilize visualization techniques and mental rehearsal to boost confidence and focus during challenging segments.