Azali Irfan Hyrox Result

Overall Performance

Irfan Azali's performance at the 2024 Singapore National Stadium Hyrox event places him in the top third of all competitors, ranking 448th out of 1325 overall and 78th in his age group. His total running time of 47:43 is notably faster than average, highlighting his strong runner profile. While his overall pacing was consistent, he started relatively slow in the first running segment but picked up speed in the subsequent segments, indicating good endurance. However, there is room for improvement in strength exercises, as seen in the Wall Balls and Farmers Carry segments.

Segments to Improve

• Wall Balls: This segment was significantly slower than average. To improve:
  • Strength Training: Incorporate exercises such as squats and overhead presses to build leg and shoulder strength.
  • Technique Drill: Focus on wall ball technique by practicing sets with a lighter ball to perfect form and gradually increase weight.
  • Endurance Exercise: Perform AMRAP (as many reps as possible) in a set time to improve stamina.
• Roxzone: The time spent in transitions was slower than average, suggesting a need for faster transitions. To improve:
  • Transition Drills: Practice quick transitions between different exercises to simulate race conditions.
  • Overall Fitness: High-Intensity Interval Training (HIIT) can improve cardiovascular fitness, enabling quicker recovery and movement between stations.
• Farmers Carry: This segment was slower than average. To improve:
  • Grip Strength: Incorporate deadlifts and grip exercises such as farmer's walks with increasing weights.
  • Core Stability: Plank variations and rotational core exercises to enhance stability during carries.
• Sled Push: Slightly slower than average. To improve:
  • Lower Body Strength: Include exercises like leg presses and lunges in your routine.
  • Power Training: Plyometric exercises such as box jumps to build explosive power.
• Sandbag Lunges: Slightly slower than average. To improve:
  • Leg Strength: Focus on lunges with added resistance, such as dumbbells or a weighted vest.
  • Balance and Coordination: Practice single-leg exercises and balance drills.

Race Strategies

• Start Strong but Controlled: Avoid starting too slow in the early running segments. Aim for a pace closer to your average in running 2, gradually increasing speed if comfortable.
• Optimize Transitions: Work on minimizing time spent in the roxzone by practicing efficient gear changes and maintaining a steady pace between exercise zones.
• Energy Management: Balance energy expenditure between running and strength segments to prevent fatigue, especially in the latter part of the race.
• Focus on Technique: Ensure proper form in strength exercises to conserve energy and maximize efficiency.