Yeo Benson Hyrox Result

Overall Performance

Benson Yeo performed well in the 2023 Singapore Hyrox race, finishing with an overall rank of 395 out of 826 athletes (top 47%) and a rank of 107 out of 219 athletes in his age group (top 48%). His overall time was 01:55:06, with a total running time of 00:51:58, which was 00:42 faster than the average running time for his finish time. Benson's best running lap was 00:04:36.

Benson's performance indicates that he has a strong running profile, as his total running time was faster than average. However, there are areas where he can improve, particularly in segments such as Farmers Carry, Sled Push, Wall Balls, Running 8, and Sandbag Lunges, where he lost the most time compared to the average.

Segments to Improve

1. Farmers Carry: Benson's time of 00:04:32 was 01:38 slower than the average. To improve in this segment, he should focus on strengthening his grip and overall upper body strength. Exercises such as deadlifts, farmer's walks, and grip strength training can help him improve his performance in the Farmers Carry. Additionally, practicing carrying heavy objects for distance can also be beneficial.

2. Sled Push: Benson's time of 00:05:49 was 01:28 slower than the average. To improve in this segment, he should focus on developing explosive leg strength and power. Exercises such as squats, lunges, and sled pushes can help him improve his performance. Incorporating plyometric exercises, such as box jumps and explosive jumps, can also enhance his power and speed in the Sled Push.

3. Wall Balls: Benson's time of 00:10:41 was 01:11 slower than the average. To improve in this segment, he should focus on improving his lower body strength and endurance. Exercises such as squats, lunges, and wall sits can help him develop the necessary strength and endurance for better performance in Wall Balls. Additionally, practicing the wall ball movement and improving his throwing accuracy can also be beneficial.

4. Running 8: Benson's time of 00:09:49 was 00:53 slower than the average. To improve in this segment, he should focus on improving his overall endurance and pacing. Incorporating longer distance running into his training routine, along with interval training and tempo runs, can help him improve his endurance and speed. Additionally, practicing running on various terrains and inclines can also enhance his overall running performance.

5. Sandbag Lunges: Benson's time of 00:07:45 was 00:28 slower than the average. To improve in this segment, he should focus on developing his lower body strength and stability. Exercises such as lunges, squats, and step-ups can help him strengthen his legs and improve his stability during lunges. Additionally, incorporating balance and coordination exercises, such as single-leg exercises and agility drills, can also be beneficial.

Strategies

1. Pacing: Benson should focus on maintaining a consistent pace throughout the race to avoid burnout and fatigue. It is important for him to start at a pace that allows him to maintain his energy levels throughout the entire race. Proper pacing will ensure that he performs optimally in all segments and minimizes time lost.

2. Transition Time: Benson should work on improving his transition time between segments, as indicated by the Roxzone time. To do this, he should practice quick and efficient transitions during his training sessions. This can involve practicing moving from one exercise to another quickly and smoothly, as well as improving overall fitness to reduce the need for excessive rest during transitions.

3. Strength and Endurance Balance: Benson should focus on maintaining a balance between his running and strength training. While he has a strong running profile, he should continue to incorporate strength training exercises into his routine to improve his performance in strength-based segments. Similarly, he should continue to prioritize running and endurance training to maintain and improve his running performance.

By implementing these strategies and incorporating the suggested exercises and training routines, Benson can enhance his performance in the identified areas of improvement and further excel in future Hyrox races.