Overall Performance
Muhammad Akid Khairi performed well in the Hyrox race in Singapore, finishing in the top 68% of 826 athletes overall. In his age group (30-34), he ranked in the top 66% of 219 athletes. His overall time was 02:20:15, with a total running time of 01:15:30, which was 15:31 slower than the average.
Segments to Improve
1. Run Total: Muhammad Akid Khairi lost significant time in the running segments overall. To improve this, he should focus on training his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him improve his running performance. Additionally, working on his running form and technique can also contribute to faster running times.
2. Running 6: This segment was 03:29 slower than average. To improve his performance in this segment, Muhammad Akid Khairi should focus on increasing his cardiovascular endurance and stamina. Incorporating longer distance runs and interval training can help improve his endurance for this specific segment.
3. Running 8: Muhammad Akid Khairi lost 03:04 in this segment compared to the average. To improve his performance in this segment, he should work on his overall running endurance and strength. Incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve his leg strength and endurance for this segment.
4. Sled Push: Muhammad Akid Khairi lost 02:38 in this segment compared to the average. To improve his performance in the sled push, he should focus on increasing his overall strength and power. Incorporating exercises such as deadlifts, squats, and sled pushes into his training routine can help him improve his performance in this specific segment.
5. Running 1: Muhammad Akid Khairi lost 01:34 in this segment compared to the average. To improve his performance in this segment, he should focus on increasing his speed and agility. Incorporating speed drills, such as ladder drills, shuttle runs, and agility ladder exercises, can help improve his speed and agility for this segment.
6. Best Lap: Muhammad Akid Khairi lost 00:07 in this segment compared to the average. To improve his performance in this segment, he should focus on maintaining a consistent pace throughout the race. Incorporating pacing drills and practicing race strategies can help him improve his performance in this specific segment.
7. Running 5: Muhammad Akid Khairi lost 00:39 in this segment compared to the average. To improve his performance in this segment, he should focus on increasing his endurance and speed. Incorporating longer distance runs, interval training, and hill sprints can help improve his endurance and speed for this segment.
8. Wall Balls: Muhammad Akid Khairi lost 00:38 in this segment compared to the average. To improve his performance in this segment, he should focus on increasing his upper body strength and endurance. Incorporating exercises such as push-ups, shoulder presses, and wall ball exercises can help improve his performance in this specific segment.
9. Farmers Carry: Muhammad Akid Khairi lost 00:17 in this segment compared to the average. To improve his performance in the farmers carry, he should focus on increasing his grip strength and overall strength. Incorporating exercises such as farmer's walks, deadlifts, and grip exercises can help improve his performance in this specific segment.
Strategies
- Muhammad Akid Khairi should focus on pacing himself throughout the race to maintain a consistent speed and endurance. Starting too fast can lead to early fatigue and slower times in later segments.
- He should also prioritize transitions between segments to minimize time spent in the roxzone. Improving overall fitness and practicing efficient transitions can help reduce time lost in this area.
- Muhammad Akid Khairi should develop a race strategy that plays to his strengths. If he has a better running profile, he should focus on maintaining a strong pace during the running segments. If he has a better strength profile, he should focus on maximizing his performance in the strength-based segments.
- It is important for him to practice race-specific drills and exercises to improve his performance in each segment. Incorporating these drills and exercises into his training routine will help him become more efficient and effective in the race.