Tan Edwin Hyrox Result

Overall Performance

Edwin Tan delivered a strong performance in the 2024 Singapore Hyrox race, ranking 191st overall and 45th in his age group, placing him in the top 17% and 18% respectively. His overall time was 01:27:08. Edwin's total running time was slightly slower than average by 01:39, indicating potential for improvement in running efficiency. His pacing suggests a gradual slowdown, particularly evident in the last running segment, where he was significantly slower than average. Overall, Edwin demonstrates a hybrid profile, with strengths in both running and strength exercises, but there is room for improvement in running endurance and efficiency.

Segments to Improve

• Total Running Time: Since Edwin's running capabilities were slightly below average, focusing on endurance and speed work could be beneficial. Consider incorporating intervals and tempo runs to improve speed over distance.
  • Training Strategies: Conduct weekly interval sessions, such as 400m repeats at a faster-than-race pace with 90 seconds rest. Include tempo runs of 20-30 minutes at a comfortably hard pace.
• Sled Pull: This segment was notably slower, suggesting a need to enhance upper body and grip strength.
  • Training Strategies: Integrate sled pull simulations with heavier weights than competition. Perform deadlifts and bent-over rows to strengthen the posterior chain and grip endurance.
• Farmers Carry: This segment also showed a deficit, indicating a need to improve grip strength and core stability.
  • Training Strategies: Include farmers walks with progressively heavier weights and longer holds. Core stability exercises like planks and Russian twists will aid in maintaining posture during carries.
• Rowing: Slightly slower performance here suggests an opportunity to enhance rowing technique and cardiovascular conditioning.
  • Training Strategies: Practice rowing intervals focusing on form—ensure a strong leg drive, a consistent pull with the arms, and a smooth recovery. Monitor stroke rate to find the optimal balance between speed and power.
• Ski Erg: Efficiency can be improved here through technique refinement and upper body endurance.
  • Training Strategies: Work on ski erg intervals with an emphasis on the technique: maintain a strong core engagement and efficient arm motion. Consider circuit training that combines ski erg with other upper body exercises for endurance.

Race Strategies

• Pacing: Start the race at a controlled pace to avoid burnout in later stages, particularly in the final running segments. Consistent pacing can prevent significant slowdowns.
• Transitions: Minimize time spent in the roxzone by practicing quick transitions between exercises. This can be achieved by rehearsing transitions during training sessions.
• Compromised Running: Incorporate compromised running drills by running immediately after completing strength exercises to simulate race conditions. This will help adapt the body to switching between strength and endurance tasks efficiently.