Ong Gwendelyn Hyrox Result

Overall Performance

Gwendelyn Ong delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 16% overall and top 24% in her age group. She completed the race in 1:53:54, showcasing a strong running profile with a total running time that was 4:21 faster than the average, indicating a significant advantage in running over strength-based exercises. Her best running lap was an impressive 6:09, reflecting her capability to maintain a fast pace.

Gwendelyn started slightly slower in her initial running segments compared to her later laps, suggesting a conservative start. However, she consistently improved her running times, particularly excelling in later segments. This indicates she effectively managed her energy reserves during the race.

Segments to Improve

• Sled Pull: 10:28 (2:52 slower than average)
  • Focus: Strength and endurance for upper body and core.
  • Training Strategies:
    • Incorporate sled pull variations into workouts, starting with lighter loads to focus on form, gradually increasing weight.
    • Include exercises like bent-over rows, cable rows, and deadlifts to enhance upper body and core strength.
    • Practice compromised running, performing a short run immediately after sled exercises to simulate race conditions.
• Roxzone: 11:51 (2:24 slower than average)
  • Focus: Transition efficiency and overall fitness.
  • Training Strategies:
    • Work on transition drills, practicing quick and efficient movements between different exercise stations.
    • Improve aerobic capacity with interval running sessions and circuit training to reduce recovery time.
• Farmers Carry: 3:39 (0:49 slower than average)
  • Focus: Grip strength and core stability.
  • Training Strategies:
    • Include farmers walks with progressive overload, starting with lighter weights and increasing as grip strength improves.
    • Incorporate core strengthening exercises like planks and Russian twists.
• Sled Push: 4:03 (0:35 slower than average)
  • Focus: Lower body strength and power.
  • Training Strategies:
    • Perform sled push drills with varying weights, focusing on explosive starts and maintaining a steady pace.
    • Strengthen lower body with squats, lunges, and leg presses.

Race Strategies

• Start Steady: Maintain a conservative pace in the initial running segments to ensure energy is conserved for later stages.
• Optimize Transitions: Strategically reduce time in the Roxzone by practicing quick transitions between exercises during training.
• Focus on Weak Segments: Allocate more training time to the sled pull, farmers carry, and sled push while maintaining running proficiency.
• Simulate Race Conditions: Regularly practice race simulations that combine running with strength exercises to adapt to the transitions and demands of the Hyrox race.