Yeo Joshua Hyrox Result

Overall Performance:

Joshua Yeo delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 18% overall and top 22% in his age group. His overall time was 01:30:23, with a total running time of 00:44:31, which was notably 00:25 faster than the average, indicating a strong running ability. Joshua's performance suggests he has a runner profile, excelling in running segments but facing challenges in strength-based exercises like the Sled Push and Sled Pull. His pacing was well-maintained, with improvements in running segments from Running 2 to Running 6, although he started moderately slower in Running 1. His performance in the strength segments such as Sled Push and Sled Pull lagged, indicating areas ripe for improvement.

Segments to Improve:

• Sled Pull: This segment was 02:04 slower than average and poses the greatest opportunity for improvement. Focus on building upper body and core strength.
  • Exercises: Incorporate exercises such as deadlifts, bent-over rows, and core stability exercises like planks and Russian twists.
  • Training Technique: Practice sled pulls with varying weights to build endurance and strength, ensuring to engage the core and maintain a steady pace.
• Sled Push: This was 00:55 slower than average, suggesting a need for enhanced leg power and endurance.
  • Exercises: Integrate squats, lunges, and leg presses into the routine to build leg strength.
  • Drills: Perform sled push drills with gradual weight increments to improve power and technique.
• Roxzone: Spending 00:08 more time here suggests a need to improve transition efficiency.
  • Exercises: High-intensity interval training (HIIT) can be beneficial to improve overall fitness.
  • Drills: Practice seamless transitions between exercises to minimize downtime. This can include practicing quick equipment changes and movement transitions.
• Rowing: Although only 00:10 slower than average, improving rowing technique can contribute to overall performance.
  • Exercises: Focus on cardiovascular conditioning and rowing-specific strength training like seated rows and back extensions.
  • Technique: Work on maintaining a consistent stroke rate and power per stroke.

Race Strategies:

• Pacing Strategy: Aim to maintain a consistent pace throughout the race, avoiding a slow start as seen in Running 1. Gradually increase pace in the middle segments to conserve energy for the later stages.
• Strength and Running Balance: Given Joshua's running strength, integrate hybrid workouts that combine running with strength exercises to simulate race conditions and improve compromised running performance.
• Transition Efficiency: Practice quick transitions between segments to reduce Roxzone time. This can be achieved by rehearsing the sequence of movements and ensuring equipment familiarity.