Shi Yun Lee Hyrox Result

Overall Performance

Lee Shi Yun delivered a commendable performance at the 2024 Singapore National Stadium HYROX event, finishing in the top 16% overall and top 13% in her age group. Her overall time was 01:53:28. A notable strength was her performance in strength-heavy exercises, such as the Burpees Broad Jump and Wall Balls, where she finished significantly faster than average. However, her total running time was 02:50 slower than average, indicating that running is an area that could benefit from further improvement. Lee's pacing appeared to be consistent, although she started slightly slower than average, suggesting a more conservative strategy at the beginning of the race. Her performance profile leans more towards strength, with room for improvement in aerobic endurance and running efficiency.

Segments to Improve

• Total Running Time:

  Running was consistently slower across all segments. To improve running efficiency and endurance:

  • Interval Training: Incorporate intervals of varying distances and intensities to build speed and stamina. For example, 400m repeats at a pace faster than race pace, with short recovery periods.
  • Long Runs: Increase the distance of long runs weekly to build aerobic base and endurance.
  • Running Form Drills: Focus on drills that improve running economy, such as high knees, butt kicks, and strides.
• Sled Pull:

  This was a challenging segment for Lee, being 01:42 slower than average:

  • Strength Training: Include exercises like deadlifts, bent-over rows, and seated cable rows to build pulling strength.
  • Technique Work: Practice sled pulls with a focus on maintaining a low body position and a steady pull rhythm.
• Roxzone:

  Transition times were slower, suggesting a need for improved transition efficiency:

  • Transition Drills: Practice quick transitions between exercises in training sessions to simulate race conditions.
  • Overall Fitness: Work on cardiovascular conditioning to reduce rest times needed between exercises.
• Farmers Carry:

  Slower time indicates a need to enhance grip strength and core stability:

  • Grip Strength Exercises: Incorporate exercises like dead hangs, farmer walks with varying weights, and wrist curls.
  • Core Workouts: Focus on core stability exercises such as planks, Russian twists, and hanging leg raises.

Race Strategies

• Optimal Pacing: Start the race at a slightly faster pace to avoid lagging behind early, but ensure it is maintainable to avoid burnout.
• Energy Management: Balance effort between strength and running segments to prevent fatigue in later stages.
• Mindful Transitions: Practice mental focus during roxzone transitions to minimize time lost and maintain momentum.
• Compromised Running Practices: Engage in compromised running sessions after strength exercises to mimic race conditions and improve running efficiency post-exercise.