Suresh Prashanth Hyrox Result

Overall Performance

Prashanth Suresh delivered a commendable performance in the 2024 Singapore Hyrox race, achieving an overall rank of 164 out of 1115 athletes, and placing 25th in his age group. Notably, his total running time of 39:56 was 2:57 faster than the average, indicating a strong running capability. His performance in early running splits shows that he started at a strong pace, which he managed to maintain throughout the race, suggesting he is well-paced and has a runner's profile. However, the athlete needs to improve his strength segments, especially in exercises where his percentile rank is lower, to balance his hybrid athlete profile.

Segments to Improve

• Rowing: With a time of 07:41, which is 2:52 slower than average, rowing appears to be the most challenging segment. Training Strategies:
  • Incorporate high-intensity interval training (HIIT) on the rowing machine to increase cardiovascular and muscular endurance.
  • Focus on technique with drills like the “Catch Position” and “Drive Phase” to improve efficiency.
  • Strengthen core and back muscles through exercises like bent-over rows and seated cable rows.
• Burpees Broad Jump: Completing this segment 1:39 slower than average suggests a need for explosive power and endurance. Training Strategies:
  • Include plyometric exercises like box jumps and depth jumps to improve explosiveness.
  • Practice burpee intervals, gradually increasing the number of repetitions to build stamina.
  • Focus on dynamic stretching and mobility exercises to enhance flexibility and range of motion.
• Sled Pull: This segment was 15 seconds slower than average. Training Strategies:
  • Incorporate sled pull workouts with varying weights and distances to build specific strength and endurance.
  • Perform deadlifts and bent-over rows to strengthen the posterior chain and upper body.
  • Practice compromised running by alternating between sled pulls and running to enhance transition efficiency between strength and cardio.
• Ski Erg: Being 31 seconds slower than average indicates room for improvement in endurance and technique. Training Strategies:
  • Engage in technique-focused sessions, emphasizing proper form and breathing.
  • Integrate longer, steady-state sessions to build aerobic capacity.
  • Strengthen shoulders and arms with exercises such as tricep extensions and lateral raises.
• Sandbag Lunges: Slightly slower than average, improving form and endurance will be key. Training Strategies:
  • Practice weighted lunges with varying weights to build leg strength and stability.
  • Incorporate core strengthening exercises like planks and Russian twists for better balance.
  • Focus on flexibility and mobility work to enhance range of motion and prevent injury.

Race Strategies

• Pacing: Continue to maintain a steady pacing strategy, especially during the initial running segments, to avoid burnout and ensure consistent performance throughout the race.
• Transitions: Improve transition times between segments by practicing quick transitions in training, focusing on minimizing rest in the roxzone.
• Strength Training: Given the runner's profile, incorporate more strength training sessions into the routine to balance overall performance and address weaker segments.
• Compromised Running: Implement compromised running drills where running is alternated with strength exercises to simulate race conditions and improve endurance post-strength segments.