Soon Edward Hyrox Result

Overall Performance

Edward Soon delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank within the top 33% of competitors. His rank in the age group 30-34 was also impressive, placing him in the top 36%. His total running time was significantly faster (04:34 faster than average), indicating a strong runner profile. His best running lap was 00:04:56, showcasing his capability in speed and endurance. However, his pacing indicates a tendency to start conservatively, as he was slower than average in Running 1 but picked up the pace in subsequent laps, suggesting the potential to start slightly faster without compromising overall stamina.

Segments to Improve

• Wall Balls: Edward was 03:00 slower than average, placing him in the 93rd percentile. To improve:
  • Exercises: Incorporate wall ball drills with varied weights to build strength and endurance in the shoulders and legs.
  • Technique: Focus on maintaining an upright posture, using momentum from the squat to power the throw.
  • Training Routine: Include high-repetition squat-to-press exercises to simulate wall ball movements.
• Roxzone: Time spent here was 01:55 slower than average. To optimize:
  • Drills: Practice quick transitions between exercises to improve efficiency.
  • Technique: Keep movements fluid and minimize rest time during transitions.
  • Training Routine: Incorporate circuit training with emphasis on fast transitions.
• Sled Push and Pull: Edward lost time here, with the push being 01:09 slower and the pull 00:36 slower than average. To enhance:
  • Exercises: Increase leg strength and endurance with sled training and compound leg exercises like squats and lunges.
  • Technique: Work on body positioning, keeping a low center of gravity, and driving through the legs.
  • Training Routine: Alternate between heavy sled pushes and lighter, faster pushes for endurance and power.
• Farmers Carry: This was 01:03 slower than average. To improve grip strength and speed:
  • Exercises: Incorporate farmers walks with varied weights and distances.
  • Technique: Focus on maintaining a strong grip and steady pace.
  • Training Routine: Include grip strengthening exercises such as dead hangs and wrist curls.

Race Strategies

• Start Pacing: Given the conservative start, Edward could benefit from slightly increasing his pace in the initial running segments to leverage his strong running capability without burning out.
• Transition Efficiency: Work on reducing Roxzone times by practicing swift transitions and minimizing rest periods.
• Balanced Effort: Focus on maintaining a steady pace across all segments to avoid fatigue, especially in strength-intensive exercises like sled push/pull and farmers carry.
• Compromised Running: Train in scenarios where running follows intense exercises to simulate race conditions and build resilience.