Chan Boon Kian Hyrox Result

Overall Performance

Boon Kian Chan demonstrated a commendable performance in the 2024 Singapore Hyrox race, finishing in the top 52% overall and top 51% within his age group. His overall time was 01:52:14, suggesting a balanced proficiency in both running and strength. However, his total running time of 00:56:17 was 01:03 slower than average, indicating a need to enhance running endurance and speed. Notably, his performance in strength-based events, such as the Sled Push, was significantly above average, highlighting a strength-oriented profile. The pacing analysis shows he started the race with a strong running pace but slowed down significantly by Running 4, indicating a likely need for better energy conservation and endurance management throughout the race.

Segments to Improve

• Roxzone (00:12:01, 01:48 slower than average)
  • Analysis: Boon spent more time in transition zones than average, suggesting a need for improved transition efficiency and overall fitness.
  • Training Strategies:
    • Transition Drills: Practice quick transitions between different exercises with minimal rest to improve efficiency.
    • High-Intensity Interval Training (HIIT): Incorporate HIIT sessions to enhance cardiovascular fitness and reduce recovery time between segments.
• Sandbag Lunges (00:07:06, 00:56 slower than the 25th percentile)
  • Analysis: Performance in the Sandbag Lunges was slower, indicating room for strength and technique improvement.
  • Training Strategies:
    • Lunge Variations: Include reverse lunges, walking lunges, and weighted lunges to build strength and stability.
    • Core Strengthening: Exercises like planks and Russian twists to improve core stability, essential for better lunge performance.
• Farmers Carry (00:03:11, 00:50 slower than the 25th percentile)
  • Analysis: The time spent on the Farmers Carry suggests a need for enhanced grip and shoulder endurance.
  • Training Strategies:
    • Grip Strength Training: Incorporate exercises like dead hangs and wrist curls to improve grip strength.
    • Shoulder Endurance Drills: Perform overhead carries and lateral raises to build shoulder endurance and stability.

Race Strategies

• Pacing Strategy: Start the race at a controlled pace to conserve energy for later stages. Monitor heart rate and perceived exertion to maintain a steady pace.
• Energy Management: Focus on hydration and nutrition pre-race to ensure optimal energy levels. Consider using energy gels or drinks during the race to sustain performance.
• Transition Efficiency: Practice quick and efficient transitions between segments, minimizing rest time and maintaining momentum.
• Compromised Running Training: Incorporate compromised running drills (running after strength exercises) to simulate race conditions and improve running performance post-exertion.