Glendon Teo Performance Analysis

Overall Performance

Teo Glendon performed well in the 2023 Singapore Hyrox race, finishing in the top 65% of athletes with an overall rank of 543. In his age group (35-39), he placed in the top 74% with a rank of 137. His overall time was 02:15:24, with a total running time of 01:11:11, which was 09:29 slower than the average.

Based on the splits analysis, Teo's best running lap was 00:06:29, indicating that he has the potential to perform well in running segments. However, his performance in other segments, such as Ski Erg, Running 2, Running 3, Running 5, Running 6, Running 7, and Running 8, showed room for improvement.

Segments to Improve

1. Running 1: Teo's time in this segment was 00:06:29, which was 00:23 slower than the average. To improve his performance in this segment, Teo can focus on interval training, including sprints and hill repeats. Incorporating strength exercises like lunges and squats can also help improve his running speed and endurance.

2. Ski Erg: Teo's time in the Ski Erg segment was 00:05:36, which was 00:30 slower than the average. To improve his Ski Erg performance, Teo should incorporate specific Ski Erg training into his fitness routine. This can include interval workouts on the Ski Erg, focusing on both speed and endurance. Building upper body strength through exercises like rowing and pull-ups can also enhance his performance in this segment.

3. Running 2: Teo's time in Running 2 was 00:07:25, which was 00:34 slower than the average. To improve his performance in this segment, Teo can focus on building endurance through long-distance running. Interval training, such as fartlek runs and tempo runs, can also help improve his speed and pacing.

4. Running 3: Teo's time in Running 3 was 00:10:00, which was 01:49 slower than the average. To improve his performance in this segment, Teo should focus on improving his endurance through longer runs and incorporating hill training. Strength exercises like lunges and squats can also help improve his leg strength, enabling him to maintain a faster pace.

5. Running 7: Teo's time in Running 7 was 00:09:47, which was 01:38 slower than the average. To improve his performance in this segment, Teo can focus on speed endurance training, such as interval training with shorter rest periods. Incorporating strength exercises like plyometric jumps and bounding can also help improve his power and speed.

6. Running 8: Teo's time in Running 8 was 00:12:20, which was 01:07 slower than the average. To improve his performance in this segment, Teo should focus on building endurance through long-distance running. Incorporating hill training and interval training can also help improve his speed and pacing.

7. Sandbag Lunges: Teo's time in Sandbag Lunges was 00:10:31, which was 01:46 slower than the average. To improve his performance in this segment, Teo should focus on strengthening his leg muscles through exercises like squats and lunges. Incorporating balance exercises and core stability training can also help improve his stability during the lunges.

8. Roxzone: Teo's time in the Roxzone was 00:16:11, which was 04:01 slower than the average. To improve his performance in this segment, Teo should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and plyometric exercises can help improve his overall fitness level. Practicing quick transitions between exercises can also help reduce the time spent in the Roxzone.

Strategies

- Focus on pacing: Teo should ensure he maintains a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in lost time. Finding a balance and pacing himself effectively will lead to better overall performance.

- Prioritize strength training: Teo should focus on building strength in his legs and upper body to improve performance in strength-related segments. Incorporating exercises like squats, lunges, deadlifts, and pull-ups into his training routine will help him excel in these segments.

- Incorporate interval training: Interval training can help improve both speed and endurance. Teo should incorporate interval workouts, such as sprints, hill repeats, and fartlek runs, into his training routine to enhance his overall performance.

- Practice transitions: Given that Teo's time in the Roxzone was slower than average, he should practice quick transitions between exercises during his training. This will help him minimize the time spent in the Roxzone during the race and improve his overall time.

- Focus on overall fitness: To improve his performance in all segments, Teo should focus on improving his overall fitness level. Incorporating high-intensity interval training (HIIT), plyometric exercises, and cardiovascular workouts into his training routine will help enhance his overall fitness and performance.

By implementing these training strategies and techniques, Teo can work towards improving his performance in the identified areas of improvement. It is important for him to consistently train and track his progress to see improvements over time.