Tan Jac Hyrox Result

Overall Performance

Jac Tan delivered a commendable performance in the 2024 Singapore HYROX race, securing an overall rank of 242 out of 1115 athletes, placing her in the top 21%. Within her age group (45-49), she ranked 17th out of 95 athletes. Her total time was 01:54:44, with a notably strong total running time of 00:53:38, which was 04:35 faster than the average. This indicates that Jac has a strong running profile. However, her performance in strength-based segments such as the Sled Pull and Wall Balls suggests room for improvement. Jac's pacing was consistent, with faster-than-average times in the initial running segments, indicating a strong start without overexertion.

Segments to Improve

• Sled Pull: Jac was 03:32 slower than the average. To improve, focus on enhancing upper body strength and endurance. Incorporate exercises such as deadlifts, bent-over rows, and sled drags. Additionally, practice compromised running by performing runs immediately after sled pull drills to simulate race conditions.
• Wall Balls: With a time 02:16 slower than average, improving leg strength and coordination is crucial. Include wall ball drills focusing on form and consistency. Exercises like squats, lunges, and plyometric jumps can aid in building the necessary muscle endurance.
• Sandbag Lunges: Jac was 00:39 slower than average. Enhance balance and leg strength through split squats and walking lunges with weights. Practicing lunges with a sandbag can mimic race conditions and improve performance.
• Ski Erg: Being 01:04 slower than average suggests a need for improved cardiovascular endurance and technique. Incorporate intervals on the ski erg with a focus on maintaining a steady stroke. Core exercises such as planks and Russian twists will also help stabilize during the movement.
• Rowing: 00:32 slower than average indicates room for efficiency improvements. Work on rowing technique, focusing on smooth, consistent strokes. Incorporating intervals and longer steady-state rows can improve stamina and power output.
• Farmers Carry: To address the 00:07 slower performance, focus on grip and core strength. Exercises such as dead hangs, kettlebell carries, and core stabilization drills will enhance endurance and efficiency.
• Burpees Broad Jump: Improve explosive power and endurance, as she was 00:22 slower than the 25th percentile. Incorporate plyometric exercises like box jumps and burpee variations. Ensure adequate rest periods to maintain high effort levels during training.

Race Strategies

• Transition Optimization: Given Jac's faster Roxzone time, maintain this efficiency by practicing quick transitions and minimizing rest between segments.
• Strength Training Emphasis: Balance the strong running profile with targeted strength training sessions to address weaknesses in strength-based segments.
• Pacing Strategy: Continue the strong start in running segments, ensuring energy conservation for later strength-intensive parts of the race.
• Simulate Race Conditions: Incorporate compromised running drills to simulate transitions from strength exercises to running, enhancing overall race day performance.