Ismail Md Zaki Hyrox Result

Overall Performance

Md Zaki Ismail delivered a commendable performance in the 2024 Singapore Hyrox race, securing an overall rank of 766 out of 1115 athletes, placing him in the top 68% of competitors. Within his age group of 40-44, he ranked 135th out of 185, demonstrating a solid effort. His overall time was 02:22:27. Notably, his total running time was 01:10:31, which was 02:20 slower than average, indicating room for improvement in running efficiency. His best running lap time was an impressive 00:06:24.

In terms of pacing, Md Zaki started strong with his initial running segments outperforming the average, suggesting a slightly fast start. However, his later running segments were significantly slower, indicating a need for better endurance management. His performance profile shows a hybrid strength, excelling in certain strength-based exercises like the Sled Push and Sandbag Lunges while needing improvements in running endurance and specific strength exercises like Wall Balls and Ski Erg.

Segments to Improve

• Running: While his early running segments were faster than average, Md Zaki slowed down significantly in the later running sections. To enhance endurance, incorporate long-distance runs and interval training into his routine. Consider a mix of tempo runs and fartlek sessions to build sustained speed and endurance.
• Wall Balls: This segment was notably slower than average. Focus on improving upper body strength and endurance. Exercises like overhead presses, thrusters, and plyometric drills can help. Ensure proper squat depth and explosive power in the upward motion.
• Ski Erg: Strengthening core and upper body muscles will be crucial. Implement high-intensity interval training (HIIT) on the Ski Erg, focusing on technique and power. Core exercises such as planks and rotational movements can also be beneficial.
• Farmers Carry: Improving grip strength and core stability is essential. Incorporate variations of the Farmer's Walk with different weights and distances. Include exercises like deadlifts and pull-ups to enhance overall strength.
• Sled Pull: Focus on building strength and technique. Practice with varying weights and incorporate resistance training, such as pull-ups and bent-over rows, to improve pulling power.
• Rowing: Improve rowing efficiency with technique drills and endurance training. Consider pyramidal interval sessions to enhance cardiovascular fitness and rowing form.

Race Strategies

• Pacing: Avoid starting too fast. Aim for a consistent pace that can be maintained throughout the race. This will help prevent fatigue in later segments.
• Transition Optimization: Practice smooth transitions between exercises and running segments. This can be achieved through specific transition drills and rehearsing race-day scenarios.
• Hydration and Nutrition: Ensure a well-planned hydration and nutrition strategy before and during the race to maintain energy levels and prevent cramps.
• Mental Preparedness: Develop a strong mental strategy to handle the physical demands of the race. Visualization techniques and positive self-talk can improve focus and resilience.

Overall, by focusing on specific segments for improvement and implementing targeted training strategies, Md Zaki Ismail can enhance his performance in future races.