Yew Isaac Hyrox Result

Overall Performance

Isaac Yew delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 288 out of 1325 athletes, placing him in the top 21%. Within his age group, he ranked 11th out of 52, maintaining his top 21% standing.

Analysis of his pacing reveals that he started relatively slow, with his initial running segments being slower than average, indicating a possible conservative start. However, Isaac's performance in strength-based exercises like the Wall Balls (1st percentile) and Sandbag Lunges (4th percentile) was exceptional, indicating a stronger profile in strength-based activities rather than running. His total running time was 4:03 slower than the average, suggesting that focusing on enhancing his running capabilities could lead to significant improvements.

Segments to Improve

• Running: Isaac's total running time was slower than average, particularly in the early segments. To improve, he should focus on developing his aerobic capacity and running efficiency. Suggested Training:
  • Interval Training: Incorporate high-intensity interval training (HIIT) with varying distances to improve speed and endurance.
  • Tempo Runs: Perform steady runs at a challenging pace to build stamina and speed.
  • Form Drills: Include drills such as high knees, butt kicks, and leg swings to enhance running form and efficiency.
• Roxzone Transitions: Isaac spent more time in the Roxzone than average, indicating room for improvement in transitions. Suggested Training:
  • Transition Drills: Practice quick transitions between running and exercises to improve efficiency.
  • Functional Circuit Training: Incorporate exercises that mimic race conditions to build overall fitness and transition speed.
• Sled Pull: Slower performance in this segment suggests a need for technique refinement and strength building. Suggested Training:
  • Technique Focus: Work on sled pull technique, emphasizing posture and pulling mechanics.
  • Strength Training: Include exercises like deadlifts and rows to build pulling strength.
• Farmers Carry: Minor time loss here, but improving grip strength and endurance could help. Suggested Training:
  • Grip Strength Exercises: Incorporate farmer's walks, dead hangs, and wrist curls.
  • Endurance Holds: Practice holding heavy weights for extended periods to build endurance.

Race Strategies

• Balanced Pacing: Start at a moderate pace to avoid burnout and gradually increase intensity. Monitor heart rate and perceived exertion to maintain a sustainable pace.
• Efficient Transitions: Focus on minimizing time in the Roxzone by preparing mentally and physically for quick transitions. Visualize transitions during training to improve readiness.
• Strength Utilization: Leverage strength in exercises where Isaac excels to gain time and confidence, and use these segments as opportunities to recover from running fatigue.