Chong Franco Hyrox Result

Overall Performance

Franco Chong's performance in the 2024 Singapore National Stadium Hyrox event placed him in the top 69% overall and top 63% within his age group. The overall time of 02:18:27 indicates a solid effort, with notable strengths in strength-based exercises such as Burpees Broad Jump, Rowing, Sandbag Lunges, and Wall Balls. However, the total running time of 01:16:12 was significantly slower than the average by 08:55, suggesting that running endurance and pacing are areas for improvement. His initial running segment (Running 1) was faster than average, indicating a tendency to start strong but slow down considerably in subsequent laps. This pattern suggests a need for better pacing strategies. Franco exhibits a strong hybrid profile with a slight leaning towards strength, given his outstanding performance in strength segments compared to running.

Segments to Improve

• Running Segments:

  Franco's running segments, particularly Running 2, 3, 4, 5, 6, and 7, were consistently slower than average. To improve running performance, he should focus on endurance training and pacing strategies. Interval training, incorporating both long, slow distance runs and high-intensity interval training (HIIT), can improve cardiovascular fitness and stamina. Tempo runs will help in maintaining a steady pace over longer distances.

  • Exercises: Long runs (60–90 minutes at a comfortable pace), interval workouts (e.g., 5x1000m at faster-than-race pace with short rest periods), tempo runs (20 minutes at a pace slightly slower than race pace).
• Roxzone Transitions:

  Time spent in the roxzone was slower than average, indicating room for improvement in transitions between exercises. Quick transitions can save valuable seconds. Practicing transitions in training can help improve efficiency.

  • Drills: Transition practice sessions where Franco simulates race conditions, focusing on minimizing downtime between exercises. Work on quickening the pace from one exercise to the next.
• Farmers Carry:

  The Farmers Carry was slower than average, suggesting the need for better grip strength and core stability. Regular strength training focusing on grip and core will help improve this segment.

  • Exercises: Farmers walks with progressively heavier weights, deadlifts, and core exercises such as planks and Russian twists.
• Sled Pull:

  While faster than average, there is still room for improvement in the sled pull. Enhancing upper body and lower body strength, along with practicing efficient sled pull techniques, will be beneficial.

  • Exercises: Sled drags and pulls, resistance band training for the upper body, and squats for lower body strength.

Race Strategies

• Pacing: Develop a consistent pacing strategy to prevent starting too fast and burning out early. Consider a negative split approach where the second half is run faster than the first half.
• Nutrition and Hydration: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels.
• Pre-Race Warm-Up: A thorough warm-up routine focusing on dynamic stretches and light jogging will prepare the muscles for the race intensity.
• Mental Preparation: Work on mental toughness and visualization techniques to enhance focus and performance under race conditions.