Teo Shaun Hyrox Result

Overall Performance

Shaun Teo delivered a commendable performance at the 2024 Brisbane Hyrox event, finishing in the top 34% overall and top 32% within his age group. With a total running time of 42:31, which is 2:48 faster than the average, Shaun demonstrates a notable strength in running, suggesting a runner's profile. His best running lap was an impressive 5:02. However, his performance in strength-based exercises, notably the Sled Pull and Wall Balls, showed room for improvement. Shaun's pacing throughout the race was consistent, avoiding the common mistake of starting too fast, as indicated by even splits in his initial running segments. The Roxzone time also indicates efficient transitions, with a time 31 seconds faster than average.

Segments to Improve

• Wall Balls: Shaun was 1:22 slower than average, placing him in the 84th percentile. Focus on improving strength and endurance in squat and overhead press movements. Exercises: Incorporate wall ball drills with increasing rep schemes, and overhead squat strength work. Practice with timed intervals to build endurance.
• Sled Pull: With a time 1:09 slower than average (88th percentile), focus on grip strength, core stability, and posterior chain strength. Exercises: Implement heavy sled pulls, deadlifts, and bent-over rows. Consider grip strength drills like farmer's carries with heavier weights.
• Burpees Broad Jump: This segment was 19 seconds slower than average (66th percentile). Improve explosive power and speed in transitions. Exercises: Perform plyometric exercises such as box jumps and burpee variations. Emphasize quick transitions from ground to jump.
• Sled Push: Shaun was 26 seconds slower than average (71st percentile). Focus on lower body strength and power. Exercises: Incorporate sled push drills, heavy squats, and lunges. Emphasize explosive starts and maintaining momentum.
• Sandbag Lunges: With a time 11 seconds slower than average (60th percentile), improve leg strength and stability. Exercises: Practice sandbag lunges with increasing weight, and integrate core stabilization exercises. Work on maintaining upright posture through lunges.
• Roxzone: Though faster than average, further improvement in transition speed can enhance overall time. Exercises: Practice quick transitions between different exercises, focusing on minimizing rest time.
• Farmers Carry: Nine seconds slower than average (67th percentile). Enhance grip and shoulder endurance. Exercises: Increase load in farmers carry drills, and add shoulder endurance workouts such as overhead carries.

Race Strategies

• Balanced Pacing: Maintain the steady pacing seen in the initial running segments to conserve energy for strength exercises.
• Efficient Transitions: Continue to focus on smooth and quick transitions in the Roxzone to capitalize on time savings.
• Segment-Specific Focus: Prioritize improvement in the identified weaker segments during training to ensure a more balanced performance across all events.
• Strength-Endurance Balance: Incorporate more strength training in his regimen to complement his running prowess, aiming for a more hybrid athlete profile.