Dionillo Reynald Hyrox Result

Overall Performance

Reynald Dionillo delivered a commendable performance in the 2024 Singapore National Stadium HYROX event, securing an overall rank of 847 out of 1325 athletes, placing him in the top 63%. Within his age group (35-39), he ranked 199 out of 296, placing him in the top 67%. His overall time was 02:06:55.

Reynald's total running time was 01:04:59, which was 4:17 slower than the average. This suggests a need to focus on improving running efficiency and speed. His best running lap was 00:07:31, indicating potential for improvement in pacing. He showed a hybrid profile, with notable strengths in strength-based exercises such as Sandbag Lunges and Wall Balls, and room for improvement in running segments.

Analyzing the first four running segments, Reynald started slower than average, which may have impacted his overall race momentum.

Segments to Improve

• Running Segments: Reynald's running splits were consistently slower than average, with a total time of 01:04:59. To enhance his running performance, he should focus on interval training to build speed and endurance. Incorporate Fartlek runs and tempo runs into his routine. Improving form and stride efficiency through drills like high knees and butt kicks can also be beneficial.
• Roxzone: Spending 3:54 more than average in the roxzone suggests a need to improve transition times. Practicing simulated race conditions with quick transitions between exercises can help. Emphasize cardiovascular workouts and agility drills to enhance overall fitness and reduce rest times between segments.
• Sled Push & Sled Pull: While the sled pull was slightly faster than average, the sled push was slower. To address this, incorporate strength training focused on the lower body and core. Exercises like squats, lunges, and deadlifts will help build the necessary power. Practice sled pushes with varying weights to improve technique and endurance.
• Farmers Carry: With a time slightly slower than average, improving grip strength and stability will be key. Incorporate farmers walks with increasing weights and distances into his training. Also, focus on core strengthening exercises such as planks and Russian twists to improve balance and control during this segment.

Race Strategies

• Pacing: Focus on maintaining a consistent pace without starting too slow, which can affect overall performance. Use a pace watch or app to monitor and adjust speed throughout the race.
• Transition Management: Minimize time spent in the roxzone by planning transitions meticulously. Practice transitioning between exercises during training to optimize speed and efficiency.
• Compromised Running: Train for compromised running conditions, where running follows a strength exercise. This will improve the ability to maintain speed despite muscle fatigue. Include brick workouts that combine running with exercises like sled pushes or wall balls to simulate race conditions.