Ho Desmond Hyrox Result

Overall Performance

Desmond Ho delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 478, placing him in the top 36% of all athletes and top 38% in his age group. His overall time was 01:41:05. While he excelled in exercises such as the Burpees Broad Jump and Sandbag Lunges, his total running time of 00:50:24 was notably slower than average by 00:41, indicating that his running is an area needing improvement. His pacing appears to have been slightly conservative at the start, as his Running 1 time was 01:01 slower than average. Desmond’s performance indicates a more balanced profile, with strengths in certain strength exercises but room for improvement in both running and transition times (Roxzone).

Segments to Improve

• Total Running Time

  Desmond’s total running time was 00:41 slower than average, indicating a need to enhance his running efficiency and speed. Focus on improving aerobic capacity and running form.

  • Training Strategies: Incorporate interval training, such as 400m repeats at a fast pace with short rest periods to improve speed and endurance. Long, steady-state runs will also help build aerobic capacity.
  • Exercises: Hill sprints to build strength and power, and tempo runs to improve race pace.
• Roxzone

  With a Roxzone time of 00:10:11, which is 01:31 slower than average, improving transition times and overall fitness is crucial.

  • Training Strategies: Practice seamless transitions between exercises; simulate race conditions in training to build familiarity and efficiency.
  • Exercises: Circuit training with minimal rest between stations to mimic race transitions.
• Sled Push

  Desmond was 01:52 slower than average in the Sled Push, indicating a need for increased lower body strength and power.

  • Training Strategies: Incorporate heavy sled pushes and resistance training into his routine.
  • Exercises: Squats, leg presses, and lunges with added resistance; focus on explosive movements.
• Farmers Carry

  His time was 00:26 slower than average, suggesting a need to enhance grip and core strength.

  • Training Strategies: Practice Farmers Walks with varying weights and distances.
  • Exercises: Deadlifts, kettlebell carries, and core strengthening exercises.
• Ski Erg and Rowing

  Both segments were slower than average, indicating room to improve cardiovascular endurance and technique.

  • Training Strategies: Focus on technique efficiency and incorporate these modalities into endurance-focused workouts.
  • Exercises: Interval training on the Ski Erg and rowing machine with emphasis on form.

Race Strategies

• Start with a Stronger Pace: Begin the race with a slightly more aggressive pace to avoid initial lag in running segments.
• Efficient Transitions: Prioritize faster transitions by practicing them in training to shave off time in the Roxzone.
• Energy Conservation: Implement pacing strategies to conserve energy for strength exercises and maintain running speed. Use mental cues to stay focused and avoid unnecessary rest.
• Pre-Race Warm-up: Ensure thorough warm-up, especially targeting muscles used in running and strength exercises, to optimize performance from the start.