Irfan Kemas Hyrox Result

Overall Performance

Kemas Irfan delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 18% overall. His overall time was 01:30:43, placing him in the top 20% of his age group. Throughout the race, Kemas demonstrated a strong ability in strength-based exercises, such as the Sled Pull and Burpees Broad Jump, where he significantly outperformed the average. However, his Total Running Time was slightly slower than average, indicating room for improvement in running efficiency. Kemas seems to have a hybrid profile with strengths in both running and strength elements, though his running could be enhanced. His pacing was consistent, with the initial running segments being slightly slower than average, suggesting a cautious start.

Segments to Improve

• Roxzone (00:10:12, 02:46 slower than average): The transition time in the Roxzone is considerably slower, indicating potential for improvement in overall fitness and transition strategies. Training strategies:
  • Incorporate high-intensity interval training (HIIT) to improve cardiovascular endurance and speed up recovery between exercises.
  • Practice transition drills, simulating race conditions to develop quicker transitions between exercise zones.
• Total Running Time (00:46:04, 00:55 slower than average): To improve overall running performance, focus on running mechanics and endurance. Training strategies:
  • Engage in tempo runs and long slow distance runs to build aerobic capacity and improve running economy.
  • Include form drills, such as high knees and butt kicks, to enhance running efficiency.
• Wall Balls (00:07:10, 00:12 slower than average): Optimize technique and stamina for this segment. Training strategies:
  • Practice wall ball shots focusing on technique—maintain a consistent rhythm and ensure full squat depth.
  • Incorporate plyometric exercises like box jumps to increase leg strength and explosive power.
• Sled Push (00:03:30, 00:24 slower than average): Focus on building lower body strength and endurance. Training strategies:
  • Perform sled push/pull workouts with varied weights to build strength and endurance.
  • Include strength exercises such as squats and lunges to enhance leg power.

Race Strategies

• Pacing: Start the race with a balanced pace to avoid early fatigue. Aim to maintain a steady pace, particularly in the initial running segments, to conserve energy for later stages.
• Transitions: Work on minimizing transition times by practicing efficient movement between exercise zones. Visualize the next exercise and use the Roxzone to mentally prepare.
• Breathing Technique: Focus on controlled breathing, especially during high-intensity segments like the Wall Balls and Sled Push, to improve oxygen flow and maintain stamina.
• Nutritional Strategy: Ensure adequate hydration and energy intake pre-race to sustain energy levels throughout the event.