Loh Clement Hyrox Result

Overall Performance

Clement Loh delivered a commendable performance in the 2024 Singapore HYROX race, securing an overall rank of 175 out of 1115 athletes, placing him in the top 15%. Within his age group (16-24), he achieved the 11th spot out of 77 competitors, showcasing his competitive edge. His overall time was 01:26:13, with a total running time of 00:41:03, which was 02:16 faster than the average, indicating a strong running profile. His initial running segments suggest a strategic start, picking up pace as the race progressed, which is indicative of a well-planned approach. However, his slower performance in strength-based segments suggests that more focus is needed in these areas to balance his running prowess.

Segments to Improve

• Wall Balls:

  Clement took 08:31, which is 02:01 slower than average. To improve, focus on maintaining a consistent rhythm and improving accuracy. Consider incorporating the following exercises:

  • Wall Ball Drills: Perform sets of wall balls with varying weights to build endurance and power.
  • Box Squats: Enhance leg strength and explosive power.
  • Shoulder Mobility Exercises: Improve shoulder flexibility to facilitate better ball throws.
• Sandbag Lunges:

  At 06:30, this segment was 01:26 slower than average. Focus on balance and leg strength:

  • Weighted Lunges: Incorporate varying weights to build strength and endurance.
  • Core Stability Exercises: Such as planks and Russian twists to enhance balance.
  • Plyometric Drills: Box jumps and lateral leaps to increase explosive power.
• Sled Pull:

  Completing this in 05:30, or 00:32 slower than average, suggests a need for increased upper body and grip strength:

  • Rope Pulls: Simulate the motion to improve technique and strength.
  • Deadlifts: Build overall back and leg strength.
  • Grip Strength Workouts: Use hand grippers and farmers walks to enhance grip endurance.
• Burpees Broad Jump:

  His time here was 00:03 faster than average, yet there's room for improvement. Focus on technique and conditioning:

  • High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest periods.
  • Dynamic Stretching: Pre-exercise to enhance flexibility and prevent injury.
  • Plyometric Exercises: Improve explosive power and agility.
• Ski Erg:

  With a time 00:13 slower than average, enhancing endurance and technique is key:

  • Interval Training: Alternate between high and low-intensity skiing.
  • Core Workouts: Such as Russian twists and planks to stabilize the body during the pull.
  • Technique Drills: Focus on form and stroke efficiency.

Race Strategies

• Pacing Strategy: Considering Clement's strong running profile, it's important to maintain a steady pace in the initial running segments without expending excessive energy, preserving strength for later stages.
• Transition Efficiency: Although his roxzone time was faster than average, further reducing transition times by practicing smooth and quick transitions between exercise zones could lead to overall time improvement.
• Nutritional Strategy: Ensure adequate hydration and energy intake before and during the race to maintain endurance and focus, especially during the strength segments.
• Mental Focus: Developing a mental strategy to stay calm and focused during the more challenging segments can enhance performance and prevent burnout.