Peh Wei Qin Hyrox Result

Overall Performance

Wei Qin Peh performed well in the HYROX race in Singapore, finishing in the top 34% of the 826 athletes overall. In his age group (40-44), he ranked in the top 36% of the 142 athletes. His overall time was 01:46:09, with a total running time of 00:48:56, which was 11 seconds faster than the average.

Wei Qin Peh's best running lap was 00:05:15, which indicates that he has good speed and endurance. His overall running performance was also strong, with a total running time of 00:48:56, which was faster than the average.

Segments to Improve

1. Wall Balls: Wei Qin Peh took 00:10:34 to complete the Wall Balls segment, which was 01:59 slower than the average. To improve in this segment, he should focus on building strength and endurance in his upper body. Specific exercises to consider are weighted squats, overhead presses, and medicine ball slams. Additionally, practicing wall balls with proper form and technique will help improve performance in this segment.

2. Sled Push: Wei Qin Peh took 00:04:57 to complete the Sled Push segment, which was 00:57 slower than the average. To improve in this segment, he should work on increasing his lower body strength and power. Exercises such as squats, lunges, and deadlifts will help build the necessary strength. Additionally, practicing pushing the sled with proper technique and explosive power will improve performance in this segment.

3. Sandbag Lunges: Wei Qin Peh took 00:07:11 to complete the Sandbag Lunges segment, which was 00:36 slower than the average. To improve in this segment, he should focus on building strength and stability in his legs and core. Exercises such as lunges, squats, and planks will help develop the necessary strength and stability. Additionally, practicing lunges with the sandbag and maintaining proper form throughout the movement will improve performance in this segment.

4. Burpees Broad Jump: Wei Qin Peh took 00:07:13 to complete the Burpees Broad Jump segment, which was 00:31 slower than the average. To improve in this segment, he should work on increasing his explosive power and cardiovascular endurance. Exercises such as box jumps, squat jumps, and plyometric push-ups will help build explosive power. Additionally, incorporating high-intensity interval training (HIIT) and cardiovascular exercises into his training routine will improve cardiovascular endurance, which is crucial for this segment.

5. Best Lap: Wei Qin Peh's best lap time was 00:05:15, which was 00:06 slower than the average. To improve his lap times, he should focus on increasing his speed and endurance. Interval training, tempo runs, and hill sprints will help improve his running speed and endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats and lunges, will help improve overall running performance.

6. Rowing: Wei Qin Peh took 00:05:28 to complete the Rowing segment, which was 00:15 slower than the average. To improve in this segment, he should focus on building cardiovascular endurance and improving his rowing technique. Incorporating rowing intervals into his training routine and practicing proper rowing technique, including proper form and efficient stroke technique, will help improve performance in this segment.

Strategies

- Maintain a consistent pace throughout the race to avoid burning out early on.
- Focus on proper form and technique in each segment to maximize efficiency and minimize time wasted.
- Prioritize strength training exercises that target the muscles used in the weaker segments to improve overall performance.
- Incorporate interval training and HIIT workouts to improve cardiovascular endurance and explosive power.
- Practice transitions between segments to improve overall time spent in the roxzone.
- Develop a race-specific training plan that includes specific drills and exercises tailored to the weaknesses identified in the race analysis.

By implementing these strategies and incorporating the suggested training techniques and exercises, Wei Qin Peh can improve his performance in the identified areas and continue to excel in future HYROX races.