Teo Reuben Hyrox Result

Overall Performance

Reuben Teo showcased a commendable balance between running and strength exercises in the 2024 Singapore HYROX race. His overall rank was 717, placing him in the top 64% of all athletes, and 192 in his age group, placing him in the top 65%. His total running time was 03:52 faster than the average, indicating a strong running profile. The athlete demonstrated significant running prowess, with several running segments being notably faster than average. However, the substantial time differences in the strength-based exercises suggest a need for improvement in these areas. It appears that Reuben started the race a bit too fast, as seen in the early running segments, and may benefit from a more evenly paced start to maintain energy throughout the race.

Segments to Improve

• Sled Pull: Being 04:37 slower than average, this segment requires focused attention. Reuben should incorporate more sled pull exercises into his routine, emphasizing form and consistency. Training Strategy:
  • Exercises: Sled pulls with varying weights, backward sled drags to strengthen the posterior chain.
  • Technique: Focus on a strong, consistent pull and maintaining a low body position to maximize leverage.
• Wall Balls: With a time 01:55 slower than average, improving endurance and technique in this segment is crucial. Training Strategy:
  • Exercises: High-rep wall balls, squat-to-press routines.
  • Technique: Ensure proper squat depth and a strong push to maintain consistent ball trajectory and minimize rest between reps.
• Burpees Broad Jump: Although only slightly slower, improving explosive power can enhance performance in this segment. Training Strategy:
  • Exercises: Plyometric drills, such as box jumps and broad jumps.
  • Technique: Focus on a powerful push-off and efficient transition from the burpee to the jump.
• Sandbag Lunges: Being 00:20 faster than average, slight improvements could yield better results. Training Strategy:
  • Exercises: Weighted lunges, balance drills to improve stability.
  • Technique: Maintain a strong core and stable knee alignment to increase efficiency.
• Ski Erg: Although slightly slower, refining technique can help. Training Strategy:
  • Exercises: Interval training on the ski erg to build endurance and power.
  • Technique: Ensure efficient arm pull and leg drive, focusing on a smooth, rhythmic motion.

Race Strategies

• Pacing: Start the race with a conservative pace, especially in the initial running segments, to preserve energy for the latter part of the race.
• Transition Efficiency: Work on minimizing rest in the roxzone by practicing quick and efficient transitions between exercises. This will help maintain momentum and reduce overall time.
• Compromised Running: Incorporate training scenarios where running follows strength exercises to simulate race conditions, improving the athlete's ability to maintain running speed post-exercises.
• Nutrition and Hydration: Develop a race-day nutrition and hydration plan to ensure sustained energy levels and prevent fatigue.