Lee Steven Hyrox Result

Overall Performance

Steven Lee demonstrated a commendable performance at the 2024 Singapore National Stadium Hyrox race, ranking 922nd overall and 8th in his age group (55-59), placing him in the top 69% and 66%, respectively. His total running time was notably strong, clocking in at 01:04:25, which is 2:52 faster than average, indicating a solid running profile. However, his performance in the Roxzone and certain strength-based exercises suggests room for improvement in transitions and strength endurance. Notably, Steven started the race slower than average but managed to maintain a strong running pace throughout, which points to a need for better initial pacing to enhance overall performance.

Segments to Improve

• Roxzone (03:23 slower than average): Steven spent significantly more time in transitions, indicating a need to improve both transition efficiency and overall fitness.
  • Training Strategy: Practice quick transitions in training by simulating race conditions. Set up a circuit that mimics the race layout and practice moving swiftly between stations.
  • Exercises: Use drills like shuttle runs and quick footwork drills to improve agility and speed in transitions.
• Wall Balls (01:01 slower than average): This suggests a need for improved strength and endurance in this segment.
  • Training Strategy: Focus on building upper body and core strength. Emphasize technique to improve efficiency.
  • Exercises: Incorporate medicine ball slams, thrusters, and overhead presses. Practice wall balls with varying weights to build endurance.
• Burpees Broad Jump (01:40 slower than 25th percentile): This indicates a need for more explosive power and endurance.
  • Training Strategy: Focus on plyometric exercises to enhance explosive strength.
  • Exercises: Box jumps, squat jumps, and burpee variations. Integrate high-intensity interval training (HIIT) for endurance.
• Sandbag Lunges (01:32 slower than 25th percentile): Suggests a need to improve lower body strength and balance.
  • Training Strategy: Strengthen lower body muscles, focusing on quads, hamstrings, and glutes.
  • Exercises: Lunges with weights, deadlifts, and Bulgarian split squats. Perform lunges with a sandbag to replicate race conditions.

Race Strategies

• Optimize Transitions: Focus on maintaining momentum when entering and exiting the Roxzone. Pre-plan your approach to each station to minimize downtime.
• Improved Initial Pacing: Start the race at a slightly faster pace to avoid losing time early on. Monitor your effort to ensure sustainability throughout the race.
• Strategic Energy Management: Conserve energy in earlier segments to ensure strength and stamina for later strength-intensive exercises like wall balls and sandbag lunges.
• Practice Compromised Running: Incorporate training sessions where running is performed after strength exercises to simulate race fatigue and improve compromised running performance.