Yeo Sean Hyrox Result

Overall Performance

Sean Yeo delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, ranking in the top 33% overall and within the top 35% of his age group. His overall time was 01:39:21. Analyzing his pacing, it appears that Sean started a bit slower than average based on his first running segment but improved significantly in subsequent segments, indicating a strong ability to maintain and increase pace as the race progressed.

His total running time was 00:50:05, which was 01:14 slower than average, suggesting that while he has a solid running foundation, there is room for improvement. Sean demonstrates a hybrid profile with a good balance of running and strength, excelling in exercises like Burpees Broad Jump and Rowing but showing potential for improvement in transition times and certain strength-based segments.

Segments to Improve

• Roxzone: Sean's Roxzone time was significantly slower than average by 03:20. This indicates extended rest or transition times. Improving overall fitness and transition efficiency is crucial. Training Strategies: Incorporate high-intensity interval training (HIIT) to improve endurance and reduce recovery time. Practice quick transitions between different exercises during workouts to mimic race conditions.
• Running Total: Although Sean has a solid running pace, prioritizing running efficiency could help shave off 00:03:35 to match the 25th percentile. Training Strategies: Focus on tempo runs and interval training to enhance speed and endurance. Incorporate hill sprints to improve strength and stamina.
• Wall Balls: This segment was 00:18 faster than average, but there's still potential for improvement. Training Strategies: Work on improving wall ball technique by focusing on squat form and explosiveness. Incorporate plyometric exercises like box jumps to enhance power and coordination.
• Sled Push & Pull: Although faster than average, there's potential for a slight improvement. Training Strategies: Incorporate strength training focused on lower body and core, such as squats and deadlifts. Practice sled drills with varied weights to build both endurance and power.
• Ski Erg: Slower than average by 00:12. Training Strategies: Focus on upper body strength and technique. Practice on the SkiErg machine, emphasizing smooth, powerful strokes and efficient breathing.

Race Strategies

• Maintain a consistent pace from the start, avoiding going out too fast in the initial running segments to conserve energy for later parts of the race.
• Focus on efficient transitions between exercise zones to minimize Roxzone time. Practice quick gear changes and mentally rehearse transitions during training.
• Manage energy expenditure carefully across strength exercises, ensuring not to overexert during segments where Sean already performs well, like Burpees Broad Jump and Rowing, to maintain strength for weaker segments.
• Use visualization techniques to mentally prepare for each segment, focusing on maintaining form, breathing, and efficiency under fatigue.