Tan Yew Yong Hyrox Result

Overall Performance

Yew Yong Tan demonstrated a commendable performance in the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 678 out of 1325 athletes and ranking 219 out of 400 in his age group. Notably, his total running time of 00:52:50 was 02:35 faster than the average, indicating a strong running capability and suggesting a runner profile. Despite a slower start in the first running segment, he maintained a consistent and faster-than-average pace in subsequent running segments. However, transitions in the Roxzone were slightly slower than average, indicating room for improvement in transitions and overall fitness.

Segments to Improve

• Sled Push and Sled Pull: Yew Yong Tan's performance in both the sled push (00:05:16) and sled pull (00:08:21) was significantly slower than average. To improve:
  • Drills: Incorporate heavy sled pushes and pulls at varied distances. Focus on explosive starts and maintaining a steady pace.
  • Exercises: Strengthen the lower body through exercises like squats, lunges, and leg presses. Incorporate upper body workouts like bench presses and rows to increase overall pushing and pulling strength.
  • Technique: Work on form correction by ensuring proper posture and body alignment during sled movements.
• Roxzone Transitions: The Roxzone time was 00:15 slower than average, affecting overall race efficiency. To enhance:
  • Drills: Practice smooth and quick transitions between different exercise zones, using mock setups that simulate race conditions.
  • Conditioning: Improve cardiovascular fitness to reduce the need for rest during transitions and maintain a steady heart rate.
• Wall Balls and Burpees Broad Jump: Although slightly faster than average, these exercises present potential improvement areas. To enhance:
  • Drills: Increase wall ball repetitions with a focus on form and breathing. For burpees, practice broad jumps focusing on explosive power and landing techniques.
  • Exercises: Incorporate plyometric exercises like box jumps and medicine ball slams to improve power and agility.
• Farmers Carry: Slower than average, indicating a need for grip strength and endurance improvement. To enhance:
  • Drills: Practice farmers carries with gradually increasing weights and distances.
  • Exercises: Strengthen grip through deadlifts, pull-ups, and wrist curls.
• Ski Erg: Performance was slower than average, suggesting room for technical and endurance improvements. To enhance:
  • Drills: Practice short, intense intervals on the ski erg to build endurance and technique.
  • Form Correction: Focus on maintaining a smooth, rhythmic motion with full range of motion and proper breathing.

Race Strategies

• Pacing: Maintain a consistent pace throughout the race, avoiding an overly slow start. Monitor heart rate to ensure it stays within an optimal range.
• Transitions: Practice quick and efficient transitions between exercises. Plan and visualize transitions before the race to minimize downtime.
• Compromised Running: Train running immediately following strength exercises to mimic race conditions and improve running efficiency in a fatigued state.
• Nutrition and Hydration: Implement a nutrition and hydration strategy that supports sustained energy levels and optimal performance throughout the race.