Chan Mabel Hyrox Result

Overall Performance

Mabel Chan delivered an impressive performance at the 2024 Singapore Hyrox race, finishing with an overall time of 02:04:43, which placed her in the top 24% of all athletes and top 22% within her age group. Her total running time of 01:02:05 was 01:22 faster than the average, indicating a strong running profile. Her pacing was well-executed in the early stages, with particularly fast times in the initial running segments, suggesting a strong start. However, there is room for improvement in strength-related exercises and maintaining pace in the latter running segments.

Segments to Improve

• Wall Balls (00:09:20): Mabel's time here was significantly slower than average, indicating a need for improved technique and endurance.
  • Technique Drills: Focus on squatting depth and wall ball release height. Drills using a lighter ball for speed and accuracy can help.
  • Strength Training: Incorporate squats and thrusters into regular workouts to build the necessary leg and shoulder strength.
• Farmers Carry (00:04:24): This segment showed the most considerable time loss, suggesting a need for grip strength and endurance training.
  • Grip Strength Exercises: Include dead hangs and suitcase carries in training routines.
  • Core Stability: Plank variations and rotational exercises can enhance overall stability.
• Rowing (00:06:58): Time lost here indicates a need for improved rowing technique and cardiovascular conditioning.
  • Technique Focus: Practice stroke efficiency, focusing on the drive phase and minimizing energy waste.
  • Interval Training: Incorporate high-intensity interval training (HIIT) on the rowing machine to boost cardiovascular fitness.
• Sled Pull (00:08:32): Slightly slower than average, indicating a need to build pulling strength and technique.
  • Resistance Training: Exercises like bent-over rows and lat pulldowns should be emphasized.
  • Technique Practice: Work on maintaining a low center of gravity and consistent pulling rhythm.
• Sandbag Lunges (00:07:29): Improving muscular endurance and form can shave off time.
  • Endurance Drills: Perform high-repetition lunges with a moderate weight for conditioning.
  • Form Focus: Ensure proper knee alignment and depth during lunges to prevent fatigue and injury.
• Ski Erg (00:06:02): While only slightly slower than average, refining technique can enhance efficiency.
  • Technique Refinement: Work on smooth transitions between the upper and lower body to maximize power.
  • Core Engagement: Strengthen the core to support the dynamic movement of the Ski Erg.

Race Strategies

• Pacing: Maintain a consistent pace across all running segments to prevent late-race fatigue. Consider starting slightly slower to conserve energy for the strength segments.
• Transition Efficiency: Practice quick transitions between zones to minimize time lost in the Roxzone. This can be improved through simulated race scenarios in training.
• Compromised Running: Incorporate compromised running drills (running immediately after a strength exercise) to adapt the body to the demands of Hyrox race conditions.
• Mental Preparation: Develop a focused race plan with visualizations of each segment to improve mental resilience and execution under pressure.