Soo Zk Hyrox Result

Overall Performance

Zk Soo's performance at the 2024 Singapore National Stadium Hyrox event was impressive, placing him in the top 25% overall and top 23% within his age group. His total running time of 43:57 was notably faster than the average by 2:54, indicating a strong runner profile. Despite this, Zk Soo started slower in the first running segment but quickly picked up pace, consistently running faster than average in subsequent segments. His performance suggests a well-balanced athlete with a slight edge in running over strength-based exercises.

Segments to Improve

• Roxzone (00:08:51, 77 Percentile Rank): The time spent in the roxzone was 1:06 slower than average. To improve transition times and overall fitness, incorporate high-intensity interval training (HIIT) sessions focusing on quick transitions between exercises. Practicing transitions between different exercise stations in training can also enhance efficiency.
• Wall Balls (00:08:01, 72 Percentile Rank): This segment was 41 seconds slower than average. Focus on improving squat strength and shoulder endurance through exercises such as goblet squats, thrusters, and wall ball drills. Pay attention to maintaining a consistent breathing pattern and rhythm during the wall balls.
• Sled Pull (00:06:19, 81 Percentile Rank): As one of the weaker segments, 50 seconds slower than average, prioritize upper body strength and grip endurance. Incorporate sled drag exercises, deadlifts, and rope pulls into the training regimen. Ensure proper technique by maintaining a low body position and using powerful leg drives.
• Sled Push (00:03:41, 70 Percentile Rank): With a time 26 seconds slower than average, focus on leg strength through exercises like heavy sled pushes, squats, and lunges. Emphasize building explosive power and stamina.
• Farmers Carry (00:02:44, 77 Percentile Rank): This segment was 20 seconds slower than average. Improve grip strength and core stability with exercises like farmers walks, dead hangs, and plank variations. Ensuring a steady pace and controlled breathing can also help maintain efficiency.
• Sandbag Lunges (00:05:38, 53 Percentile Rank): Though only 3 seconds faster than average, further improvement can be achieved by focusing on unilateral leg strength. Incorporate lunges, step-ups, and sandbag carries into training. Pay attention to maintaining balance and proper form.
• Rowing (00:05:11, 75 Percentile Rank): With a time 11 seconds slower than average, focus on rowing technique and cardiovascular endurance. Use interval rowing sessions to enhance both speed and stamina.

Race Strategies

• Pacing: Aim for a consistent pace throughout the race. Avoid starting too slowly by incorporating pacing drills into training. Practice negative splits to simulate race conditions.
• Transition Efficiency: Practice quick transitions between exercises to minimize time spent in the roxzone. Develop a routine for each transition to avoid unnecessary delays.
• Energy Management: Focus on maintaining a steady energy level throughout the race. Practice fueling strategies during training to ensure optimal energy availability on race day.
• Compromised Running Scenarios: Incorporate compromised running drills, where running segments follow strength exercises, to simulate race fatigue and improve endurance.