Koh Duncan Hyrox Result

Overall Performance:

Duncan Koh delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 18% overall and the top 22% in his age group. His overall time was 01:30:38, with a total running time of 00:43:59, which was 01:06 faster than average, indicating a strong runner profile. His best running lap was an impressive 00:04:38. Analysis of the initial running segments shows a well-paced start, with no significant deviations from the average, suggesting that Duncan maintained a consistent and strategic pace throughout the race. However, there's a noticeable pattern of slower times in strength-based exercises, suggesting a need for targeted improvements in strength and transition efficiency.

Segments to Improve:

• Wall Balls (00:07:48 - 00:51 slower than average):

  Focus on improving endurance and technique for high-rep wall balls. Consider incorporating exercises like medicine ball throws, squat-to-press, and wall ball AMRAPs to enhance explosive power and endurance.

  Training Strategy: Perform wall ball intervals, starting with 30 seconds of work and 30 seconds of rest, gradually increasing work time and reducing rest time as endurance improves.

• Sled Push (00:04:11 - 01:05 slower than average):

  To improve sled push performance, incorporate heavy sled pushes and pulls into your training routine. Focus on leg strength and explosive power with exercises like squats, lunges, and leg presses.

  Training Strategy: Integrate sled push intervals with varying weights and distances to adapt to different resistance levels.

• Farmers Carry (00:02:49 - 00:30 slower than average):

  Enhance grip strength and core stability through farmers walks, dead hangs, and kettlebell swings. Pay attention to maintaining an upright posture and controlled pace during carries.

  Training Strategy: Implement farmers carry circuits, focusing on maintaining consistent form over increasing distances or weights.

• Rowing (00:05:09 - 00:14 slower than average):

  Improve rowing efficiency by focusing on technique and power. Practice rowing drills that emphasize a strong leg drive and smooth recovery phase.

  Training Strategy: Incorporate interval rowing sessions with varying stroke rates to build endurance and power.

• Ski Erg (00:04:53 - 00:22 slower than average):

  Work on increasing upper body strength and endurance for better Ski Erg performance. Include exercises like lat pulldowns, tricep extensions, and core stability drills.

  Training Strategy: Practice ski erg intervals with emphasis on maintaining a high stroke rate and consistent force application throughout the pull.

Race Strategies:

• Transition Efficiency: Spend less time in the Roxzone by minimizing rest and focusing on quick, efficient transitions between exercises. Practice transition drills to enhance speed and confidence.
• Pacing Strategy: While maintaining a strong running pace, ensure energy conservation for strength-based exercises by slightly moderating early lap speeds to avoid fatigue.
• Compromised Running Scenarios: Incorporate compromised running sessions into training, where running is performed immediately after strength exercises to simulate race conditions and manage fatigue effectively.