Ng Kenric Hyrox Result

Overall Performance

Kenric Ng delivered a commendable performance at the 2024 Singapore National Stadium Hyrox event. His overall rank was 517 out of 1325 athletes, placing him in the top 39%, and in his age group, he ranked 89th out of 236, placing him in the top 37%. Kenric's total running time was 48:30, which was 1 minute and 45 seconds faster than the average, indicating a strong running profile. His best running lap was an impressive 5:14. He demonstrated significant strength in running, consistently outperforming in most running segments. However, Kenric's performance in strength and transition segments suggests room for improvement, particularly in the sled pull, farmers carry, and roxzone transitions. The analysis of the first four running segments indicates a balanced start, without significant deviation from the average pace, suggesting he maintained a steady pace rather than starting too fast or too slow.

Segments to Improve

• Sled Pull: Kenric was 2:39 slower than average, ranking in the 96th percentile. To improve, he should focus on increasing upper body and grip strength. Consider incorporating exercises such as heavy rope pulls, deadlifts, and bent-over rows into his routine. Additionally, practicing sled pull techniques with varying weights can enhance efficiency and strength.
• Roxzone: Kenric spent 49 seconds longer than average here. Improving transitions can be achieved by practicing quick transitions between exercises during training sessions. Circuit training that mimics race conditions can help in reducing time spent in the roxzone.
• Farmers Carry: Kenric was 49 seconds slower than average, placing him in the 91st percentile. Focus on grip strength and core stability exercises, such as farmers walks with progressively heavier weights, planks, and core rotation exercises. Emphasize maintaining a strong posture throughout the carry.
• Wall Balls: Though 18 seconds faster than average, there is still potential for improvement. Practice wall ball shots focusing on form and breathing techniques. Incorporate leg power exercises like squats and plyometric drills to enhance explosiveness.
• Sled Push: Kenric was 22 seconds slower than average. To improve, focus on lower body strength and endurance. Incorporate sled push drills with varying resistance and lower body exercises like squats and lunges.

Race Strategies

• Pacing: Maintain the balanced pacing strategy that was evident in the initial running segments. Avoid starting too fast to conserve energy for strength-based segments.
• Transitions: Practice efficient transitions to minimize time spent in the roxzone. Visualize the next exercise during the transition to mentally prepare and ease into the task faster.
• Tactical Execution: For compromised running scenarios, particularly after strength exercises, focus on maintaining form and controlled breathing to recover quickly and sustain performance levels.
• Pre-race Preparation: Engage in specific warm-up routines targeting both cardiovascular readiness and muscle activation to prime the body for the mixed demands of the race.