Stekly Dom Hyrox Result

Overall Performance

Dom Stekly delivered a commendable performance in the 2024 Singapore Hyrox race, ranking in the top 26% overall and top 27% in his age group. His overall time was 01:32:41. Dom demonstrated strong capabilities in both running and strength segments, with noticeable proficiency in transitions, as evidenced by his faster-than-average Roxzone time. The total running time of 00:46:52 was slightly slower than average, indicating a balanced profile with room for improvement in both running efficiency and strength endurance. Dom's pacing strategy was initially strong, with running segments 1 through 4 being faster than the average, suggesting an effective start. However, there was a significant slowdown in the last running segment, pointing to potential issues with endurance or pacing.

Segments to Improve

• Wall Balls: The wall balls segment was significantly slower than average, taking 03:22 longer, placing Dom in the 98th percentile. To improve:
  • Technique Enhancement: Focus on proper squat depth and a consistent rhythm. Ensure full extension of the arms and maintain a fluid motion.
  • Strength Training: Incorporate exercises like overhead squats, thrusters, and med ball slams to build shoulder and leg strength.
  • Endurance Drills: Practice high-rep wall ball sets with short rest intervals to build endurance.
• Running Performance: Dom's total running time was slightly behind the average. To enhance running efficiency:
  • Interval Training: Integrate interval runs to improve speed and endurance. Focus on varying speeds and distances to simulate race conditions.
  • Form Analysis: Work on running form with drills like high knees and butt kicks to improve stride efficiency.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve transition efficiency.
• Sandbag Lunges: This segment was 00:28 slower than average. Improvements can be made by:
  • Technique Refinement: Ensure proper lunge form with knee alignment and controlled movements.
  • Strength Conditioning: Include exercises like weighted lunges, Bulgarian split squats, and step-ups to build leg strength.
  • Endurance Building: Perform longer sets of lunges with incremental weight to build endurance.
• Ski Erg: This segment was slightly slower than average. Improvement strategies include:
  • Technique Focus: Work on maintaining a smooth, consistent stroke with full body involvement.
  • Power Development: Integrate strength exercises such as pull-ups and tricep extensions to enhance power output.
  • High-Intensity Intervals: Practice short bursts of high-intensity ski erg intervals to build speed and power.

Race Strategies

• Pacing Strategy: Maintain a steady pace throughout the race. Avoid starting too fast to conserve energy for later segments.
• Transition Efficiency: Continue to refine transition times between exercise zones. Practice quick and efficient equipment handling and movement between stations.
• Nutritional Planning: Ensure proper nutrition and hydration before and during the race to maintain energy levels and improve endurance.
• Mental Preparation: Develop mental resilience through visualization techniques and focus exercises to maintain concentration and motivation throughout the race.