Ong Zonghao Hyrox Result

Overall Performance

Zonghao Ong's performance at the 2024 Singapore National Stadium HYROX event was commendable, securing an overall rank of 247 out of 1325 athletes, placing him in the top 18%. Within his age group (35-39), he ranked 51st out of 296 participants, also placing him in the top 17%. His total running time was on par with the average, indicating a balanced profile between running and strength activities. It appears Zonghao started the race a bit slower than average, as observed in the first few running segments, but he gained momentum as the race progressed, particularly excelling in the burpee broad jumps. His performance suggests a hybrid athlete profile, with opportunities for improvement in both running and strength-focused segments.

Segments to Improve

• Wall Balls: This was one of the weakest segments for Zonghao, with a time of 00:07:48, which is 00:49 slower than average. To improve, he should focus on:
  • Form and Technique: Ensure the squat depth is consistent and the ball is thrown to the target with precision. Consider using a slightly lighter ball in training to perfect form before transitioning to competition weight.
  • Strength and Conditioning: Incorporate exercises like front squats, overhead presses, and thrusters to build the necessary strength and endurance.
  • Endurance Drills: Practice wall balls with EMOM (Every Minute on the Minute) workouts to build endurance and efficiency under fatigue.
• Roxzone: The time spent here was 00:24 slower than average, suggesting a need for quicker transitions. Focus on:
  • Transition Drills: Practice quick transitions in training sessions by setting up mock stations to simulate race conditions.
  • Overall Fitness: Enhance cardiovascular fitness through interval running and circuit training to reduce the need for extended rest during transitions.
• Sled Push and Pull: Both these segments were slower than the average, with the sled push 00:25 slower and sled pull equal to the average.
  • Strength Training: Incorporate leg presses, deadlifts, and sled training into his routine to build the necessary power and strength. Focus on explosive power and proper form.
  • Endurance and Technique: Practice pushing and pulling with varying weights over different distances to improve endurance and technique.

Race Strategies

• Pacing Strategy: Start the race at a steady pace to prevent early fatigue. Use the first few running segments to assess energy levels and adjust the pace accordingly.
• Compromised Running Workouts: Implement workouts that mimic the fatigue experienced after strength segments, such as running after sled pushes or wall balls, to improve running efficiency under fatigue.
• Nutrition and Hydration: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels and reduce fatigue.
• Visualization and Mental Preparation: Use visualization techniques to mentally prepare for each segment, focusing on maintaining form and efficiency.