Teo Pengheen Hyrox Result

Overall Performance

Pengheen Teo delivered a commendable performance at the 2024 Singapore National Stadium HYROX event, finishing in the top 10% overall and top 14% within his age group. This is a significant achievement given the competitive field of 1325 athletes. Pengheen demonstrated a strong capacity for strength-based exercises, particularly excelling in the Sled Push, Burpees Broad Jump, and Wall Balls, where he ranked in the top 20% or higher. However, his total running time was 2:04 slower than average, indicating an area for improvement. The pacing analysis suggests that Pengheen might have started a bit conservatively in the initial running segments, as demonstrated by the 94th percentile rank for Running 1, and maintained a consistent, albeit slightly slower, pace throughout the race. His profile leans more towards strength, with a need to enhance running efficiency to become a more well-rounded athlete.

Segments to Improve

• Total Running Time:

  Given the total running time was slower than average, Pengheen should focus on improving his running efficiency and speed. Training strategies could include:

  • Interval Training: Incorporate high-intensity interval training (HIIT) sessions to build speed and endurance.
  • Tempo Runs: Include tempo runs in weekly routines to improve lactate threshold, enabling faster running without fatigue.
  • Form Drills: Focus on drills that enhance running form, such as high knees, butt kicks, and A-skips to improve stride efficiency.
• Roxzone:

  Improving transition efficiency is crucial, as Pengheen was slightly slower here compared to the average. Suggested drills include:

  • Transition Practice: Set up a mock course with quick transitions between different exercises to simulate race conditions.
  • Time Trials: Perform time trials focusing on minimizing rest and improving quickness of movement between zones.
• Ski Erg:

  Enhancing proficiency on the Ski Erg can save valuable time. Focus on:

  • Technique Drills: Work on perfecting stroke mechanics for power and efficiency.
  • Strength Training: Incorporate exercises like lat pulldowns and tricep extensions to strengthen muscles used in the Ski Erg.
• Sled Pull:

  Improving Sled Pull time involves both technique and strength:

  • Grip Strength: Perform exercises like farmer’s walks and dead hangs to improve grip strength.
  • Lower Body Strength: Focus on exercises like squats and lunges to enhance the power required for sled pulling.
• Farmers Carry:

  Optimizing the Farmers Carry involves a combination of grip strength and core stability:

  • Core Stability Work: Engage in planks and rotational exercises to build core stability.
  • Grip Training: Utilize heavy carries and grip-specific exercises to improve endurance under load.

Race Strategies

• Pacing Strategy: Start with a slightly faster pace during the initial running segments to avoid falling behind. Maintain this pace and increase as the race progresses to ensure energy conservation for strength exercises.
• Efficient Transitions: Focus on quick transitions to minimize time spent in the Roxzone. Practice smooth and rapid equipment changes to reduce downtime.
• Compromised Running Drills: Implement compromised running workouts where running intervals are performed immediately after strength exercises to simulate race fatigue and improve running performance under duress.