Chew Min Hoe Hyrox Result

Overall Performance

Min Hoe Chew delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, placing 109th overall among 1325 athletes and an impressive 4th in his age group (45-49). His finishing time of 01:22:05 places him in the top 8% of all competitors, demonstrating significant proficiency in both running and strength exercises. Despite a slightly slower total running time (00:42:12) than the average, Min excelled in several strength-based segments, notably the Wall Balls and Burpees Broad Jump, indicating a strong aptitude for these exercises. His pacing strategy reveals a well-balanced approach, with initial running segments being slower than average but improving in consistency and speed in the middle laps. This suggests a hybrid athlete profile, with strengths in both endurance and strength-based activities.

Segments to Improve

• Roxzone (00:08:56, 2:47 slower than average):

  The Roxzone transition times are notably slower than average, indicating room for improvement in efficiency and recovery between exercises. To enhance this segment:

  • Transition Drills: Practice quick transitions by setting up mock stations at home or the gym, focusing on minimizing rest and perfecting the transition of equipment.
  • Interval Training: Incorporate high-intensity interval training (HIIT) to improve cardiovascular fitness and recovery speed, reducing the need for extended rest periods during transitions.
• Farmers Carry (00:02:26, 0:18 slower than average):

  Improving grip strength and core stability can enhance performance in Farmers Carry:

  • Grip Strength Exercises: Include dead hangs and heavy dumbbell holds to improve grip endurance.
  • Core Stability Work: Incorporate planks and Russian twists to increase core strength, which is crucial for maintaining form during the carry.
• Sled Push (00:02:58, 0:10 slower than average):

  Focus on lower body strength and power to improve sled push efficiency:

  • Leg Strengthening: Include squats, lunges, and leg press exercises to build muscle strength.
  • Power Drills: Implement explosive sled pushes with lighter weights to improve pushing speed and technique.

Race Strategies

• Optimize Pacing:

  Given the slower start in the initial running laps, consider experimenting with a slightly faster but sustainable pace in the first few running segments to establish an early advantage.

• Focus on Smooth Transitions:

  Minimize time in the Roxzone by planning transitions ahead of time. Visualize the next exercise during the final moments of the current one to mentally prepare and streamline the switch.

• Leverage Strength Segments:

  Continue to capitalize on strengths in strength-based exercises like Wall Balls and Burpees Broad Jump. Use these segments to gain time and recover mentally from the running sections.