Lam Yi He Hyrox Result

Overall Performance

Yi He Lam delivered a commendable performance in the 2024 Singapore Hyrox race, securing an impressive overall rank of 116 out of 1115 athletes, which places him in the top 10%. In his age group (35-39), he ranked 31st out of 237, showcasing competitive prowess. His pacing strategy was strong at the start, with notably faster times in the initial running segments. However, as the race progressed, running times slowed down compared to the average. His total running time was a bit slower than the average by 58 seconds, suggesting a need for improvement in running endurance. Yi He shows a more balanced profile with strong performances in both strength and transition-based exercises, though some segments indicate room for improvement.

Segments to Improve

• Wall Balls: Yi's time on wall balls was significantly slower than average, indicating a need for improved technique and endurance.
  • Exercises: Incorporate high-repetition wall ball drills focusing on maintaining form under fatigue. Use lighter weights initially and gradually increase as endurance builds.
  • Technique: Focus on maintaining a consistent breathing pattern and ensuring full squat depth for efficient power generation.
• Sled Pull: Performance in the sled pull segment was slower, suggesting a need for increased pulling strength and technique refinement.
  • Exercises: Implement sled pull drills with varying weights to build strength. Incorporate interval training to simulate race conditions.
  • Technique: Emphasize strong, controlled pulls with a focus on core stability and leg drive.
• Rowing: Yi was slower on the rowing segment, indicating a need for improved rowing efficiency.
  • Exercises: Practice interval rowing sessions to improve cardiovascular capacity and stroke efficiency.
  • Technique: Focus on a powerful leg drive and maintaining a consistent stroke rate. Use video analysis to correct form.
• Ski Erg: Slightly slower performance suggests room for improvement in technique and endurance.
  • Exercises: Integrate high-intensity interval training (HIIT) sessions on the Ski Erg to improve power output.
  • Technique: Ensure efficient use of both upper and lower body muscles by practicing proper form and rhythm.

Race Strategies

• Maintain a consistent pace across running segments to avoid early fatigue. Implement pacing strategies during training to improve endurance for the latter part of the race.
• Focus on efficient transitions between exercise zones to minimize time lost in the roxzone. Practice quick transitions in training sessions to enhance fluidity and speed.
• Incorporate compromised running drills where running follows a demanding exercise (e.g., sled push or pull) to simulate race conditions and improve recovery and speed.
• Develop a tailored nutrition and hydration plan to ensure optimal energy levels throughout the race, especially during strength-intensive segments.