Yong Stephen Hyrox Result

Overall Performance

Stephen Yong delivered a commendable performance at the 2024 Melbourne Hyrox event, securing an overall rank of 529 out of 1801 athletes, placing him in the top 29%. Within his age group (30-34), he achieved a rank of 132, placing him in the top 32%. His overall completion time was 01:25:13, with a notably strong total running time of 00:40:16, which is 02:35 faster than the average. This indicates that Stephen has a runner's profile, excelling in running segments compared to strength-based exercises.

Analyzing his initial running segments (Running 1 to Running 4), Stephen started slightly slower than average, which suggests a conservative initial pacing strategy. However, he quickly improved his pace in subsequent running segments, indicating a strong capacity for sustained running.

Segments to Improve

• Roxzone (00:08:36, 92 Percentile Rank): Stephen's transition time was significantly slower than average, indicating room for improvement in transitions. To enhance this segment, Stephen could focus on practicing quicker transitions between exercises, reducing downtime.

Training Suggestions: Incorporate circuit training that mimics race conditions, focusing on rapid transitions between exercises. Practice moving quickly from one station to another with minimal rest.

• Wall Balls (00:07:37, 85 Percentile Rank): This segment was slower than average, suggesting a potential weakness in endurance or technique. Stephen should focus on improving his technique and stamina in this exercise.

Training Suggestions: Include high-rep wall ball sets in your routine, focusing on maintaining form and increasing endurance. Work on leg strength and explosive power with squats and plyometric exercises.

• Sled Pull (00:05:28, 78 Percentile Rank): Slower performance here suggests a need for improved upper body and core strength.

Training Suggestions: Implement sled pull drills with varying weights and distances. Focus on building upper body and core strength through exercises like rows, lat pull-downs, and planks.

• Farmers Carry (00:02:35, 84 Percentile Rank): Performance improvement can be achieved with better grip strength and core stabilization.

Training Suggestions: Incorporate farmers walks with progressively heavier weights, emphasizing grip strength and core stability. Add exercises like deadlifts and grip strengtheners.

• Rowing (00:05:07, 91 Percentile Rank): Slower than average, indicating a need for better rowing efficiency and endurance.

Training Suggestions: Practice rowing intervals focusing on stroke efficiency and maintaining a steady pace. Include cross-training activities like swimming to boost overall endurance.

• Sandbag Lunges (00:04:59, 52 Percentile Rank): Improvement can be focused on balance and lower body strength.

Training Suggestions: Include lunges with increased weight and emphasis on form. Incorporate balance exercises and single-leg strength work, such as Bulgarian split squats.

Race Strategies

• Optimize Transitions: Practice efficient transitions to significantly reduce Roxzone time. This includes rehearsing the mental and physical shift from one exercise to the next.
• Energy Management: Use the initial running segments to gauge energy levels and adjust pace as needed for strength segments, ensuring you conserve energy for high-intensity exercises later in the race.
• Consistent Pacing: Maintain a steady pace in all running segments, leveraging strength in running to recover from intense exercises. This can help manage fatigue and improve overall performance.
• Technical Focus: Pay attention to form and technique in strength exercises to prevent fatigue and maintain efficiency throughout the race.