Teo Yousong Hidayat Performance Analysis

Overall Performance

Hidayat Teo Yousong performed well in the Hyrox race in Singapore, finishing in the top 70% of all athletes and top 79% in his age group. His overall time was 02:26:46, with a total running time of 01:14:03, which was 02:42 slower than the average. His best running lap was 00:07:03.

Based on his splits analysis, Hidayat had a relatively consistent performance with some areas where he gained time and others where he lost time compared to the average. Notably, his sled push, running 3, burpees broad jump, running 4, running 5, farmers carry, sandbag lunges, and wall balls were all faster than average. However, he lost time in running 1, ski erg, running 2, sled pull, rowing, running 7, and running 8.

Segments to Improve

1. Running 8: Hidayat lost 04:00 compared to the average in this segment. To improve his performance in this segment, he should focus on endurance training and specifically target long-distance running. Incorporating steady-state runs, tempo runs, and interval training can help improve his overall running endurance and speed.

2. Roxzone: Hidayat took 03:42 longer than the average in the transition zones. To improve this segment, he should work on improving his overall fitness and his transition time. Incorporating HIIT (High-Intensity Interval Training) workouts and practicing quick transitions between exercises can help improve his fitness level and reduce the time spent in the roxzone.

3. Run Total: Hidayat's total running time was 02:42 slower than the average. To improve his overall running performance, he should focus on both endurance and speed training. Long-distance runs, interval training, and hill repeats can help improve his running endurance, while incorporating speed drills such as sprints and fartlek training can enhance his speed and running efficiency.

4. Running 7: Hidayat lost 01:33 compared to the average in this segment. To improve his performance in running 7, he should focus on increasing his running endurance and speed. Incorporating tempo runs, interval training, and hill repeats can help improve his overall running performance in this segment.

5. Sled Pull: Hidayat took 01:07 longer than the average in this segment. To improve his performance in the sled pull, he should focus on strengthening his upper body and core muscles. Incorporating exercises such as deadlifts, rows, and planks can help improve his overall strength and performance in this particular exercise.

6. Running 1: Hidayat lost 01:05 compared to the average in this segment. To improve his performance in running 1, he should work on increasing his running speed and efficiency. Incorporating interval training, tempo runs, and hill repeats can help improve his overall running performance in this segment.

7. Rowing: Hidayat took 00:17 longer than the average in this segment. To improve his performance in rowing, he should focus on improving his rowing technique and increasing his overall upper body strength. Incorporating rowing-specific drills and exercises, such as rowing intervals and strength training exercises for the back and arms, can help improve his rowing performance.

8. Best Lap: Hidayat's best running lap was 00:07:03, which was 01:05 slower than the average. To improve his running performance in the best lap segment, he should focus on increasing his running speed and efficiency. Incorporating interval training, tempo runs, and hill repeats can help improve his overall running performance in this segment.

Strategies

- Pacing: Hidayat should focus on maintaining a steady pace throughout the race to avoid burning out early. Avoiding starting too fast and pacing himself evenly can help improve his overall performance.

- Transitions: Hidayat should practice quick and efficient transitions between exercises to reduce the time spent in the roxzone. Practicing specific transition drills during training can help improve his overall race performance.

- Strength Training: Incorporating regular strength training sessions focusing on the upper body, core, and lower body can help improve Hidayat's overall performance in the strength-related segments of the race.

- Endurance Training: To improve his overall endurance, Hidayat should incorporate long-distance runs, tempo runs, and interval training into his training routine. This will help him maintain a strong performance throughout the race.

- Speed Training: To improve his running speed, Hidayat should incorporate speed drills such as sprints, fartlek training, and hill repeats into his training routine. This will help him improve his overall running performance and reduce the time lost in running segments.

- Technique: Hidayat should focus on improving his technique in specific exercises such as sled pull and rowing. Working with a coach or trainer to refine his form and technique can help improve his performance in these segments.

Overall, Hidayat Teo Yousong had a solid performance in the Hyrox race in Singapore. By focusing on the areas of improvement mentioned above and implementing the suggested training strategies and techniques, he can enhance his performance and achieve even better results in future races.