Bin Jamaludin Muhammad Jasmani Hyrox Result

Overall Performance

Muhammad Jasmani Bin Jamaludin delivered a commendable performance at the 2024 Singapore Hyrox race, ranking in the top 67% overall and 64% within his age group of 25-29. His total running time was notably 5:12 minutes faster than the average, which strongly indicates a runner profile. Muhammad demonstrated impressive pacing, especially in his initial running segments, where he started fast and maintained good speed. However, his performance in strength-oriented exercises, particularly Wall Balls and Sandbag Lunges, was less competitive, suggesting a need to enhance his strength capacity to match his running prowess.

Segments to Improve

• Wall Balls (17:47, 5:46 slower than average, 98 Percentile Rank): This segment shows significant potential for improvement. Muhammad should focus on building both muscular endurance and technique. Exercises: Incorporate wall ball drills with progressive overload, focusing on maintaining form under fatigue. Include squats (front and back) and overhead presses to build foundational strength.
• Sandbag Lunges (11:29, 1:39 slower than average, 78 Percentile Rank): Enhancing lower body strength and stability will be key here. Exercises: Perform loaded lunges with increasing weights, Bulgarian split squats, and core stabilization exercises to improve balance and control during lunges.
• Sled Pull (10:31, 2:04 slower than average, 85 Percentile Rank): Focus on grip strength and pulling power. Exercises: Engage in sled pulls with varied resistances, incorporate deadlifts and bent-over rows to improve pulling strength.
• Farmers Carry (4:07, 0:50 slower than average, 91 Percentile Rank): Improving grip and core stability can enhance performance. Exercises: Practice farmers carries with heavier weights, incorporate grip training tools, and core strengthening routines.
• Ski Erg (5:32, 0:25 slower than average, 90 Percentile Rank): Focus on improving technique and upper body endurance. Exercises: Include interval ski erg sessions, upper body circuit training, and resistance band workouts to build endurance.
• Rowing (6:02, 0:14 slower than average, 73 Percentile Rank): Enhance rowing efficiency and endurance. Exercises: Incorporate interval rowing workouts, focusing on stroke technique and pacing drills to improve endurance and power output.

Race Strategies

• Transition Efficiency: Improve roxzone time by practicing fast transitions between exercises. Set up simulated race environments during training to practice quick equipment changes and movement transitions.
• Pacing Strategy: Given his strong running capabilities, Muhammad should aim to conserve energy during the initial running segments to maintain strength for exercises. This can prevent fatigue from impacting strength-based segments.
• Compromised Running Drills: Implement compromised running drills post-strength exercises to build resilience and adapt to the fatigue experienced during the race. This involves running immediately after exercises like sled push/pull and wall balls.
• Focused Recovery: Work on active recovery techniques during less demanding segments to maintain energy levels. This includes controlled breathing and efficient movement patterns to conserve energy.