Overall Performance
Rey Lyn Beh had a strong performance in the 2023 Singapore Hyrox race. With an overall rank of 96 out of 826 athletes, she placed in the top 11% of participants. In her age group (25-29), she ranked 31st out of 162 athletes, placing in the top 19%. Her overall time was 01:42:30, indicating a solid performance.
In terms of running, Rey Lyn Beh had a total running time of 00:49:52, which was 28 seconds slower than the average for her finish time. Her best running lap was 00:05:24, only 1 second slower than the average. This suggests that she has a good running profile, but may benefit from some improvements in overall fitness and transition time.
Segments to Improve
1. Sled Pull: Rey Lyn Beh took 03:46 longer than the average time for the sled pull segment. To improve in this area, she can focus on building strength and power in her upper body and core. Exercises such as deadlifts, bent-over rows, and pull-ups can help improve her pulling strength. Additionally, practicing sled pulls with proper technique and form will be beneficial.
2. Sled Push: Rey Lyn Beh took 00:37 longer than the average time for the sled push segment. To improve in this area, she can work on building lower body strength and power. Exercises such as squats, lunges, and leg presses can help improve her pushing strength. Additionally, practicing sled pushes with proper technique and form will be beneficial.
3. Running 8: Rey Lyn Beh took 00:26 longer than the average time for running segment 8. To improve her running performance, she can focus on increasing her endurance and speed. Incorporating interval training, such as sprints and tempo runs, into her training routine will help improve her running speed. Additionally, strengthening her leg muscles through exercises like squats, lunges, and calf raises will aid in improving her overall running performance.
4. Farmers Carry: Rey Lyn Beh took 00:25 longer than the average time for the farmers carry segment. To improve in this area, she can focus on building grip strength and overall upper body strength. Exercises such as farmer's carries, dead hangs, and forearm curls can help improve her grip strength. Additionally, incorporating exercises like rows, pull-ups, and push-ups will help improve her overall upper body strength.
5. Rowing: Rey Lyn Beh took 00:21 longer than the average time for the rowing segment. To improve her rowing performance, she can focus on building endurance and power in her upper body and core. Incorporating rowing intervals into her training routine will help improve her rowing endurance. Additionally, exercises such as bent-over rows, pull-ups, and planks will help improve her upper body and core strength for rowing.
Strategies
1. Pacing: Rey Lyn Beh should work on maintaining a consistent pace throughout the race. It's important to avoid starting too fast and burning out early. By setting a target pace for each segment and monitoring her splits, she can ensure that she is pacing herself effectively and conserving energy for later parts of the race.
2. Transition Efficiency: Rey Lyn Beh should focus on improving her transition time between segments. By practicing quick and efficient transitions during her training sessions, she can reduce the time spent in the roxzone and gain an advantage over her competitors.
3. Mental Preparation: Rey Lyn Beh should work on mental preparation techniques to maintain focus and motivation throughout the race. This can include visualization exercises, positive self-talk, and setting achievable goals for each segment.
4. Pre-Race Nutrition and Hydration: Rey Lyn Beh should ensure that she is properly fueled and hydrated before the race. Consuming a balanced meal with carbohydrates, protein, and healthy fats a few hours before the race, and staying hydrated throughout, will provide her with the energy she needs to perform at her best.
Overall, Rey Lyn Beh had a strong performance in the 2023 Singapore Hyrox race. By focusing on improving her strength, endurance, and transition efficiency, she can further enhance her performance in future races.