Lim Terence Hyrox Result

Overall Performance

Terence Lim delivered a commendable performance at the 2024 Singapore National Stadium, finishing in the top 9% of all participants and the top 6% within his age group. His overall time was 01:24:28, demonstrating a strong competitive edge. However, his total running time was 00:44:01, which was 01:29 slower than the average, suggesting room for improvement in running efficiency. Notably, Terence began the race somewhat conservatively, as seen in his slower initial running segments, but he gained momentum in the mid-race segments, especially during the running 3 and 4, highlighting his resilience. Terence appears to have a hybrid profile, showing strengths in both running and strength challenges, although his running speed could be further optimized.

Segments to Improve

• Total Running Time: To improve overall running efficiency, Terence can focus on increasing his running speed. Specific exercises include interval training with short bursts of high-speed running followed by recovery periods, as well as tempo runs to build endurance and speed.
• Roxzone: Time spent in the roxzone was significantly slower than average, indicating potential for faster transitions. Practicing smoother transitions between exercises with minimal rest can be improved through circuit training, focusing on quick recovery techniques such as controlled breathing and mental preparation for the next phase.
• Sled Push: The sled push was slower than average. Terence should focus on building lower body strength and explosive power. Exercises like squats, lunges, and plyometric drills such as box jumps can enhance his sled push performance.
• Farmers Carry: This segment was notably slower. Terence can improve grip strength and core stability with exercises like deadlifts, farmers walks with varying weights, and core-strengthening routines such as planks and Russian twists.
• Ski Erg: Slightly slower performance in this segment can be addressed by improving upper body strength and endurance. Incorporating rowing machine workouts and resistance band exercises for shoulders and arms will be beneficial.

Race Strategies

• Start with a Steady Pace: Avoid starting too fast, which can lead to early fatigue. Begin with a pace that feels sustainable, gradually increasing speed as the race progresses.
• Focus on Efficient Transitions: Minimize time spent in the roxzone by practicing quick transitions during training sessions. Use mental cues to prepare for the next exercise before reaching the transition area.
• Strategically Manage Energy: Break the race into manageable segments, focusing on maintaining energy levels throughout. Use visualization techniques to mentally rehearse overcoming fatigue and maintaining form.
• Emphasize Technique Over Speed: During strength exercises, focus on maintaining proper form to optimize performance and reduce the risk of injury.
• Incorporate Compromise Running: Practice running immediately after strength exercises to simulate race conditions, improving the ability to maintain running efficiency when fatigued.