Hananto Edward Hyrox Result

Overall Performance

Edward Hananto's performance at the 2024 Singapore National Stadium HYROX race places him in the top 56% of the overall athletes, and the top 58% in his age group. His overall time of 01:58:48 indicates a strong effort, with notable strengths in several exercises like Ski Erg, Sled Push, Burpees Broad Jump, and Farmer's Carry, where he ranked in the top 21% and 9% respectively. However, the Total running time of 01:00:48 was 02:50 slower than average, suggesting that running is an area for improvement. The pattern of his running splits, especially the significant slow down in Running 3, indicates he may have started too fast and struggled to maintain pace. This suggests a profile that is stronger in strength-based activities with room for growth in running endurance and pacing.

Segments to Improve

• Total Running Time:

  Edward's total running time was slower than average, particularly in Running 3. To enhance his running performance, he should focus on building endurance and speed. Incorporate interval training, with a mix of long slow distance runs and tempo runs. Fartlek sessions could also help to improve his pace variability and recovery.

  Exercises: Hill sprints, tempo runs, and interval training (e.g., 400m repeats with 1:1 rest).

• Roxzone:

  The Roxzone time was 00:28 slower than average, indicating room for improvement in transitions and overall fitness. Work on transition drills to minimize downtime between exercises, focusing on quick and efficient movements.

  Exercises: Circuit training with minimal rest, focusing on quick transitions between exercises.

• Sled Pull:

  Edward's time was 00:49 slower than average here. Focusing on upper body strength and endurance, especially in the back and core, will enhance performance. Incorporate specific sled pull drills, emphasizing technique and power.

  Exercises: Sled pulls with varying weights, bent-over rows, and core stability exercises.

• Wall Balls:

  Improve technique and endurance for a 00:10 faster performance. Work on squat explosiveness and shoulder endurance to reduce fatigue.

  Exercises: Wall ball drills focusing on form, plyometric squats, and shoulder presses.

• Sandbag Lunges:

  While Edward performed better than average, there is still room for improvement. Focus on lower body strength and balance to enhance performance.

  Exercises: Weighted lunges, balance drills, and stability exercises.

• Rowing:

  His time was 00:24 slower than average. Improve rowing efficiency and power through technique drills and endurance workouts.

  Exercises: Rowing intervals, focusing on stroke technique and power output; full-body strength training.

Race Strategies

• Maintain Pacing: Start the race at a sustainable pace to avoid early fatigue, especially in the running segments. Use heart rate monitoring to ensure you're not overexerting early on.
• Optimized Transitions: Practice quick transitions in training to reduce Roxzone time. Visualize and rehearse transitions between each exercise to make them second nature.
• Efficient Energy Management: Focus on conserving energy during running to maintain strength for exercises that follow. Implement a strategic approach to energy expenditure across different segments.