St Esther Hyrox Result

Overall Performance

Esther St delivered a commendable performance at the 2024 Singapore National Stadium HYROX event. She finished in the top 12% overall and the top 18% in her age group, showcasing her competitive edge. Her total running time of 47:10 was notably 6:33 faster than the average, indicating a strong runner profile. Her pacing strategy seemed well-managed as she consistently outperformed the average in most running segments, with only a slight drop-off in performance towards the later segments. Esther's running prowess is evident, but there is room for improvement in strength-based exercises, particularly the sled pull and farmer's carry.

Segments to Improve

• Sled Pull: Esther's sled pull time was significantly slower than the average, placing her in the 100th percentile. To address this, she should focus on building upper body and core strength. Specific exercises include:
  • Deadlifts: Incorporate various forms, such as sumo and conventional, to build back and leg strength.
  • Pull-ups and Rows: Enhance upper body pulling strength.
  • Core Stability Drills: Planks and Russian twists to improve core control during the pull.
• Farmers Carry: Esther fell behind the average in the farmer’s carry. She should work on grip strength and overall endurance:
  • Grip Strength Training: Use grippers, dead hangs, and towel pull-ups.
  • Loaded Carries: Practice with varying weights and distances to build endurance and core stability.
• Sled Push: This exercise was slower than average. Esther should focus on leg power and endurance:
  • Leg Presses and Squats: Build strength in the lower body.
  • Explosive Drills: Box jumps and sprint starts to enhance power.
• Ski Erg: Improvement can be made by enhancing shoulder and arm endurance:
  • Interval Training: High-intensity intervals on the ski erg to mimic race conditions.
  • Shoulder Press and Tricep Extensions: Increase endurance and strength in the upper body muscles involved.
• Roxzone: Although Esther was faster than average, there is potential for improvement by optimizing transitions:
  • Transition Drills: Practice quick transitions between exercises to reduce downtime.
  • Cardio Fitness: General cardio workouts to reduce fatigue and maintain a quick pace throughout.

Race Strategies

• Consistent Pacing: Esther should maintain her initial pacing strategy, as it kept her ahead in running segments. Avoid starting too fast to conserve energy for strength sections.
• Segment Focus: Allocate extra practice time to strength segments where time was lost, particularly the sled pull and farmer’s carry, to gain significant time improvements.
• Transition Efficiency: Minimize time spent in the roxzone by rehearsing efficient transitions and maintaining a high level of cardio fitness to handle quick shifts between exercises.