Chan Wee Kiat Hyrox Result

Overall Performance

Wee Kiat Chan delivered a solid performance at the 2024 Singapore National Stadium Hyrox event, finishing in the top 67% overall and top 63% within his age group. His overall time was 02:14:43 with a remarkable total running time of 01:03:47, which is 02:21 faster than the average. This indicates a strong proficiency in running, suggesting a runner profile. His best running lap was an impressive 00:06:13. Chan's pacing was well-managed in the initial segments, with a slight tendency to start conservatively, as evidenced by the running 1 time being slightly slower than average. However, he gained momentum in subsequent running segments, consistently delivering faster-than-average times. His performance in strength exercises varied, with room for improvement particularly in the sled push and sled pull segments.

Segments to Improve

• Sled Pull (00:11:43, 03:58 slower than average)
  • Training Strategies:
    • Focus on building upper body and core strength. Incorporate exercises like pull-ups, bent-over rows, and deadlifts into your routine.
    • Practice sled pulls with varying weights to adapt to different resistance levels. Start with lighter weights to perfect form and gradually increase the load.
    • Incorporate high-intensity interval training (HIIT) specific to sled work to improve both strength and endurance.
• Roxzone (00:13:55, 01:04 slower than average)
  • Training Strategies:
    • Improve transition speed by practicing quick transitions between different exercises. Set up a mini-course to simulate race conditions and practice moving swiftly between stations.
    • Enhance overall cardiovascular fitness to reduce rest time needed between exercise zones. Incorporate circuit training with minimal rest intervals.
• Sled Push (00:06:01, 01:34 slower than average)
  • Training Strategies:
    • Focus on leg strength and explosive power. Implement exercises such as squats, lunges, and leg presses.
    • Practice sled pushes with varying weights to build both strength and speed. Emphasize maintaining a low body position and strong foot drive.
• Wall Balls (00:12:04, 00:28 slower than average)
  • Training Strategies:
    • Improve wall ball technique by focusing on squat depth and explosive upward motion. Practice with varying ball weights to adapt to different resistance levels.
    • Incorporate plyometric exercises like jump squats and box jumps to build explosive leg power.
• Farmers Carry (00:04:03, 00:52 slower than average)
  • Training Strategies:
    • Enhance grip strength and core stability with exercises like dead hangs, suitcase carries, and planks.
    • Practice farmers carries with progressive weight increases and focus on maintaining an upright posture and steady pace.

Race Strategies

• Start with a steady pace and focus on maintaining consistent energy across all running segments. Avoid the temptation to start too fast to conserve energy for strength exercises.
• Implement a race-specific warm-up routine to ensure all muscle groups are activated and ready, reducing the likelihood of fatigue during transitions.
• Focus on efficient breathing techniques during high-intensity exercises to maintain oxygen flow and reduce fatigue.
• Visualize the race segments and practice mental resilience to stay focused and maintain performance under fatigue.