Loh Lionel Hyrox Result

Overall Performance

Lionel Loh completed the 2024 Singapore Hyrox race with an overall time of 02:20:27, placing in the top 68% of all participants and top 64% within his age group (35-39). His overall running time was 01:09:52, which is slightly slower than the average, indicating a need to focus on both running and strengthening exercises. Lionel demonstrated a strong initial pace, with his first four running splits significantly faster than average, suggesting a tendency to start the race aggressively. However, the substantial time lost in the eighth running segment indicates fatigue or overexertion earlier in the race. His performances in strength-oriented exercises like the Burpees Broad Jump and Sandbag Lunges were exceptionally strong, highlighting his hybrid athlete profile, with a leaning towards strength.

Segments to Improve

• Roxzone: Lionel's time in the Roxzone was notably slower, suggesting a need for quicker transitions. To improve, practice transition drills that simulate race conditions, focusing on minimizing time spent between zones. Techniques like visualizing the next task while completing the current one and rehearsing gear changes can enhance efficiency.
• Sled Pull & Push: Both these segments were significantly slower than the average. Incorporate sled push and pull exercises into regular training, focusing on building lower body and core strength. Include variations like heavier loads for shorter distances and moderate loads for longer durations to build endurance and power.
• Running: Lionel's overall running time needs improvement. While his initial pace was fast, sustaining it was challenging. Incorporate interval training, focusing on maintaining pace over longer distances. Include compromised running drills, where running follows or is interspersed with strength exercises like sled pulls, to mimic race conditions.
• Wall Balls: While faster than average, there's room for improvement. Focus on form and breathing techniques to maintain rhythm and efficiency. Incorporate squat variations, overhead presses, and core strengthening exercises to improve endurance.
• Farmers Carry: Slightly slower than the 25th percentile, suggesting room for improvement. Practice carrying heavier weights over increasing distances, focusing on grip strength and core stability.

Race Strategies

• Pacing: Implement a more conservative start to maintain energy levels throughout the race. Practice even pacing during training runs to avoid early fatigue.
• Transition Efficiency: Develop a transition strategy, rehearsing it regularly, to minimize Roxzone time. Visualize the entire race flow to internalize transitions and reduce mental lag.
• Nutrition and Hydration: Ensure a proper pre-race meal plan and hydration strategy to sustain energy levels. During training, simulate race conditions to fine-tune what works best.
• Mental Preparation: Include visualization techniques and mindfulness practices to maintain focus and composure, especially in the latter stages of the race.