Choo Kelver Hyrox Result

Overall Performance

Kelver Choo delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing overall in the top 15% of all athletes and the top 14% within his age group. His total running time was notably 4:43 faster than the average, indicating a strong running profile. This suggests that Kelver is more of a runner than a strength athlete and could benefit from improving his strength performance to balance his capabilities. His pacing during the race was well-managed, as indicated by consistent improvements in his running segments compared to the average. However, there were segments where he lost time, which will be addressed in the sections below.

Segments to Improve

• Wall Balls: This was the most challenging segment for Kelver, with a time significantly slower than the average. To improve:
  • Drills: Practice wall ball sets with varying weights to build strength and endurance. Focus on maintaining a smooth rhythm and consistent breathing.
  • Exercises: Incorporate squats, overhead presses, and core exercises into regular training. These will enhance lower body and shoulder strength, critical for the wall ball exercise.
  • Form Correction: Ensure proper squat depth and accurate target hits. Work on a fluid downward and upward motion to minimize time between reps.
• Roxzone: Kelver spent more time in the transition zones than average. To enhance this:
  • Drills: Practice quick transitions between exercises during training sessions to mimic race conditions.
  • Training Routines: Include circuit training with minimal rest periods to improve overall fitness and adaptability.
• Farmers Carry: This was another area where Kelver lost time. To improve:
  • Exercises: Incorporate grip strength exercises such as dead hangs and farmer's walks with increased weights over time.
  • Technique: Focus on maintaining a steady pace and proper posture during the carry. Engage core muscles to stabilize the body and prevent swaying.
• Ski Erg: Although not the worst, slight improvements can be made:
  • Drills: Practice intervals on the ski erg to enhance speed and efficiency.
  • Form Correction: Focus on a strong, continuous pull and a quick return to improve overall time.

Race Strategies

• Start with a Controlled Pace: Given Kelver's strong running profile, it's crucial to control the pace at the start to prevent early fatigue, especially in running segments.
• Efficient Transitions: Minimize time in the Roxzone by having a clear plan for each transition. Practice moving quickly and purposefully between exercises.
• Focus on Breathing Techniques: Proper breathing can significantly impact endurance and performance, especially in high-intensity segments like Wall Balls and Farmers Carry.
• Compromised Running Training: Include practice sessions that simulate running post-exercise to adapt to the compromised running conditions experienced in a race.

By focusing on these specific areas and implementing the suggested strategies, Kelver can enhance his overall performance and achieve better results in future races.