Ng Dzul Helmi Hyrox Result

Overall Performance

Dzul Helmi Ng delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 221 out of 1325 athletes, and ranking 83rd in his age group. His overall time of 01:29:24 places him in the top 16% of all competitors. Notably, Dzul's total running time of 00:42:01 was 02:32 faster than average, indicating a strong running capability.

The analysis of his performance reveals a runner profile, as evidenced by his faster-than-average running times across multiple segments. However, his performance in strength-based exercises such as the Sandbag Lunges and Farmers Carry suggests room for improvement in strength endurance. Dzul maintained a consistent pace throughout the race, though the initial laps were marginally slower, indicating a conservative start strategy.

Segments to Improve

• Roxzone: Dzul lost significant time in the transitions, with a Roxzone time of 00:10:24, which was 03:15 slower than average. To improve:
  • Practice transition drills to improve efficiency between exercises. Focus on minimizing rest and maintaining mental focus.
  • Include circuit training routines that replicate race conditions, emphasizing quick transitions between exercises.
• Sandbag Lunges: At 00:06:10, this segment was 00:48 slower than average. To enhance performance:
  • Incorporate weighted lunges and single-leg strength exercises into your training regimen.
  • Focus on core stability and balance exercises to improve form and efficiency during lunges.
• Wall Balls: Dzul's time here was 00:07:04, 00:15 slower than average. Suggested improvements include:
  • Work on shoulder and leg endurance with exercises like overhead presses and goblet squats.
  • Practice high-rep wall ball sets to build capacity and improve technique under fatigue.
• Farmers Carry: At 00:02:56, this was 00:38 slower than average. To boost performance:
  • Incorporate grip strength training and weighted carries into your routine.
  • Focus on improving posture and core engagement during carries to increase speed and efficiency.
• Rowing: Dzul completed this segment in 00:05:19, 00:25 slower than average. Consider:
  • Enhance rowing technique by working with a coach or using video analysis to improve stroke efficiency.
  • Integrate interval training on the rowing machine to build cardiovascular endurance and power output.
• Ski Erg: His time of 00:04:48 was 00:18 slower than average. To improve:
  • Focus on developing upper body strength and endurance with pull-down exercises and core workouts.
  • Practice high-intensity intervals on the Ski Erg to enhance power and technique.

Race Strategies

• Implement a strategy of consistent pacing throughout the race. Avoid starting too conservatively to maximize potential on initial running segments.
• Focus on minimizing transition times by practicing the Roxzone transitions during training. This can lead to significant time savings.
• Consider a race visualization technique to mentally prepare for each segment, ensuring a smooth transition from one exercise to the next.
• Employ breathing techniques to maintain composure and focus during strength-based segments, which can also aid in faster recovery between exercises.