Lim Zhi Wei Hyrox Result

Overall Performance

Zhi Wei Lim delivered a commendable performance in the 2024 Singapore Hyrox race, securing an overall rank of 557 out of 1115 athletes, placing him in the top 49%. Within his age group (25-29), he ranked 86th out of 177 athletes, also landing within the top 48%. The analysis of his total running time, which was 07:33 slower than average, suggests that Zhi Wei has a stronger inclination towards strength-based activities rather than pure running. This is evident from his exceptional performance in exercises like the Burpees Broad Jump and Wall Balls, where he finished significantly faster than the average. His pacing strategy appears to have been conservative initially, but he experienced a notable decline in speed in the later running segments, indicating potential fatigue or endurance issues.

Segments to Improve

• Total Running Time: With a time that is 07:33 slower than the average, running stands out as the primary area for improvement. Training should focus on enhancing both speed and endurance. Specific exercises and drills include:
  • Interval Training: Incorporate short bursts of high-intensity running (e.g., 400m sprints) followed by rest or low-intensity jogging. This can help improve speed and cardiovascular efficiency.
  • Tempo Runs: Conduct runs at a pace slightly lower than race pace to build endurance and stamina.
  • Long Runs: Gradually increase the distance of long runs to build aerobic base and endurance.
• Farmers Carry: Slightly slower than average, suggesting a need for grip strength and core stability improvement. Recommended exercises include:
  • Grip Strengthening: Use heavy dumbbells or kettlebells for Farmer's Walks, focusing on maintaining a strong grip for extended durations.
  • Core Stability Drills: Incorporate planks and rotational exercises to enhance core strength, aiding in better control during the carry.
• Sandbag Lunges: Though faster than average, further improvements can be achieved through:
  • Weighted Lunges: Perform lunges with varying weights to build leg strength and improve balance.
  • Plyometric Drills: Integrate box jumps and jump lunges to enhance explosive power, which can be beneficial post-fatigue.
• Sled Pull: Though performed faster than average, focusing on:
  • Upper Body Strength: Engage in exercises like bent-over rows and pull-downs to enhance pulling power.
  • Leg Drive Technique: Practice sled pulls with emphasis on maintaining a low center of gravity and strong leg drive.

Race Strategies

• Improved Pacing: Adopt a more balanced pace across all running segments. Avoid starting too fast, as evidenced by the faster initial splits, and conserve energy for the latter parts of the race.
• Transition Efficiency: Although the Roxzone time was faster than average, continuing to practice quick transitions can shave off valuable seconds. Emphasize swift but controlled transitions between exercises to maintain momentum.
• Compromised Running Drills: Implement workouts that simulate fatigue, such as running after heavy strength exercises, to train the body to maintain form and speed when tired.