Teo Samuel Hyrox Result

Overall Performance

Samuel Teo delivered a commendable performance at the 2024 Singapore Hyrox race, finishing with an overall rank of 607 out of 1115 athletes, placing him in the top 54%. In his age group (25-29), he was ranked 96th out of 177 participants, also in the top 54%. His total race time was 01:53:48, with a total running time of 00:54:36, which is 00:59 faster than the average, indicating a strong running ability. His best running lap was recorded at 00:06:01. Analyzing the early segments, Samuel began with a strong pace, particularly in Running 1, but showed a slight decrease in speed in the middle segments. This suggests a relatively well-managed pace, but with room for improvement in maintaining consistency. His overall profile leans more towards a runner, given his above-average total running time. This suggests a need to balance his strength training to match his running capabilities.

Segments to Improve

• Roxzone: Samuel spent 00:12:33 in the Roxzone, which is significantly slower than the average by 02:35. To improve, he should focus on enhancing his transition efficiency and overall fitness. Training Strategies: Incorporate high-intensity interval training (HIIT) to improve cardiovascular endurance and speed during transitions. Practice quick transitions in training by immediately moving from one exercise to another with minimal rest.
• Sled Push and Sled Pull: Both of these segments were slower than average, with the Sled Push being 01:03 slower and the Sled Pull 01:07 slower. This suggests a need to enhance strength and technique in these areas. Training Strategies: Include leg and core strengthening exercises such as squats, deadlifts, and lunges. Focus on sled-specific drills such as sled pushes and pulls with varying weights and distances. Ensure proper technique, including maintaining a low body position and using full body power.
• Farmers Carry: Samuel was 00:30 slower than average in this segment. Improving grip strength and core stability can enhance his performance. Training Strategies: Implement exercises like farmers walks with heavy weights, grip strengtheners, and core stability exercises such as planks and rotational movements.
• Ski Erg and Wall Balls: These segments were slightly slower than average. Focusing on form and endurance can yield improvements. Training Strategies: For Ski Erg, practice using a steady rhythm and ensure efficient use of both upper and lower body. For Wall Balls, work on squat depth and explosive power, and incorporate wall ball drills focusing on consistent throws and catches.

Race Strategies

• Pacing: Maintain a consistent pace throughout the race. Start conservatively to avoid early fatigue, especially in the running segments, and aim to keep energy levels steady for later stages.
• Transitions: Minimize downtime in the Roxzone by rehearsing quick transitions in practice. This includes preparing mentally for each next segment and practicing efficient equipment handling.
• Energy Conservation: Focus on breathing techniques and maintaining a steady heart rate to conserve energy for strength-intensive segments such as the sled push and pull.
• Nutrition and Hydration: Ensure adequate nutrition and hydration pre-race and during the race with easily digestible energy sources to maintain energy levels and avoid cramping.