Sucila Davi Sasindran Hyrox Result

Overall Performance

Sasindran Sucila Davi's performance in the 2024 Singapore National Stadium Hyrox race shows a strong running profile, with a total running time of 01:00:16, which is 09:04 faster than the average. This indicates that running is his strength, contributing significantly to his overall time. However, he faces challenges in strength-based segments, particularly in exercises like the sled push, sled pull, and farmers carry, where he was notably slower than average. His pacing strategy seems well-executed, as his initial running segments (running 1 to running 4) are faster than average, showing he did not start too fast or too slow. Overall, his performance ranks him in the top 70% of all athletes and the top 71% within his age group.

Segments to Improve

• Sled Push and Sled Pull:

  These segments require a focus on building leg and core strength. Sasindran was 01:45 and 01:16 slower than average, respectively.

  • Incorporate sled training drills into workouts, focusing on both pushing and pulling.
  • Practice weighted squats, deadlifts, and lunges to enhance lower body strength.
  • Include core stability exercises such as planks and Russian twists to support proper form.
• Burpees Broad Jump:

  At 01:11 slower than average, improving explosive power and endurance is key.

  • Perform plyometric exercises like box jumps and broad jumps to build explosive strength.
  • Integrate high-intensity interval training (HIIT) to boost overall cardiovascular endurance.
• Farmers Carry:

  With a time 01:22 slower than average, grip and shoulder strength are areas for improvement.

  • Practice farmers walks with progressively heavier weights to enhance grip and upper body strength.
  • Include exercises like shoulder presses and lateral raises in training routines.
• Wall Balls:

  At 01:04 slower than average, focus on improving squat depth and shoulder endurance.

  • Incorporate medicine ball squats and thrusters to improve form and endurance.
  • Practice wall ball shots with a focus on efficient breathing and rhythm.
• Roxzone:

  With a time 00:48 slower than average, focus on minimizing transition times.

  • Rehearse race transitions to decrease rest and move efficiently between zones.
  • Focus on general fitness improvement through circuit training to maintain energy levels.

Race Strategies

• Pacing and Energy Conservation:

  Given his strong running ability, Sasindran should aim to maintain a steady pace in running segments to conserve energy for strength exercises. Avoid excessive bursts of speed that could deplete energy stores prematurely.

• Strategic Rest Intervals:

  During strength segments, especially those that are slower than average, plan short, strategic rest intervals to prevent complete muscle fatigue, rather than extended breaks which can increase overall time.

• Transition Efficiency:

  Focus on minimizing time spent in the roxzone. Practice quick transitions and maintain a brisk pace between exercise zones to improve overall race time.