Puyaoan Maryann Kaye Hyrox Result

Overall Performance

Maryann Kaye Puyaoan delivered a commendable performance in the 2024 Singapore Hyrox race, ranking in the top 18% both overall and within her age group (35-39). Her overall time was 01:47:32. Notably, her total running time was 00:57:53, which was 03:02 slower than average, indicating an area for improvement in running. However, she showed strengths in hybrid endurance challenges, particularly with exercises like the Burpees Broad Jump, where she was significantly faster than average, ranking in the 6th percentile. This suggests that Maryann has a strong hybrid profile, excelling in strength-endurance tasks but needing to enhance her pure running capabilities. Her pacing was consistent in the first half of the runs, but there was a noticeable decline in the running segment 8, indicating potential fatigue or energy management issues towards the end of the race.

Segments to Improve

• Running (Overall and Running 8): Maryann's total running time was slower than average, with the most significant time loss in Running 8 (03:14 slower). To improve:
  • Endurance Runs: Incorporate long, steady-state runs at a comfortable pace to build aerobic base.
  • Interval Training: Use intervals of 400m to 800m at race pace or slightly faster, with rest intervals, to enhance speed endurance.
  • Progressive Runs: Start at an easy pace, increasing intensity to a faster pace towards the end to mimic race conditions.
• Wall Balls: Performance was 02:03 slower than average. Consider:
  • Strength Training: Focus on lower body strength with exercises like squats and lunges.
  • Wall Ball Technique: Practice proper form – deep squat, explosive upward motion, and consistent breathing pattern.
  • Metabolic Conditioning: Include wall balls in high-intensity circuits to improve muscular endurance and efficiency.
• Sled Pull: Slightly slower than average. Improve by:
  • Grip Strength: Train with farmer's walks and dead hangs to enhance grip strength.
  • Back and Core Strength: Incorporate exercises like bent-over rows and planks.
  • Technique Drills: Practice sled pulls at varying weights to focus on proper posture and efficient pulling technique.
• Ski Erg: Marginally slower than average. Recommendations:
  • Upper Body Conditioning: Engage in exercises like lat pull-downs and tricep extensions.
  • Technique Focus: Work on maintaining a consistent stroke rate and rhythm.
• Farmers Carry: Slightly slower than average. To improve:
  • Grip and Core Stability: Include exercises like single-arm farmer’s carries and suitcase deadlifts.
  • Balance and Control: Practice walking lunges with weights to enhance balance.

Race Strategies

• Energy Management: Implement pacing strategies to conserve energy for the final segments of the race. Consider using a heart rate monitor to better manage exertion levels throughout the race.
• Transition Efficiency: Work on quick transitions between zones, minimizing rest time. Practice race simulations to improve transition times.
• Hydration and Nutrition: Develop a nutrition plan that ensures optimal energy levels and recovery, concentrating on carbohydrate intake before and during the race.
• Mental Preparation: Engage in mental conditioning techniques, such as visualization and positive affirmations, to enhance focus and resilience during the race.