Yusoff Razif Hyrox Result

Overall Performance

Razif Yusoff delivered a solid performance at the 2024 Singapore National Stadium Hyrox race, positioning himself in the top 50% overall and top 52% in his age group. His overall time was 1:53:14. Notably, Razif demonstrated significant strength in the sled push, sled pull, and burpees broad jump segments, ranking exceptionally high in these categories. However, his total running time was slower than average by 2:43, indicating a need for improvement in running endurance and pacing. His pacing suggests that he may have started too fast, given the faster-than-average times in early segments like Running 2 and Running 3, before slowing down significantly in later running segments. Overall, Razif seems to have a hybrid profile, with strengths in strength-based exercises but needing improvements in running efficiency and transitions.

Segments to Improve

• Total Running Time: Razif's total running time was 57:51, slower than average by 2:43. To enhance his running efficiency, incorporating interval training can be beneficial. Work on tempo runs to build endurance and speed, and include hill sprints to improve power and form.
• Wall Balls: Taking 1:07 longer than average, Razif can benefit from improving his wall ball technique. Focus on squat depth and explosiveness; exercises like goblet squats and medicine ball throws can aid in better performance.
• Roxzone: With a time of 11:11, 1:05 slower than average, working on transitions is crucial. Practice moving quickly between exercises in training to minimize downtime. Circuit training with minimal rest can simulate race conditions.
• Rowing: The rowing segment was 53 seconds slower than average. To improve, focus on rowing technique and endurance. Incorporate steady-state rowing sessions and high-intensity interval training (HIIT) on the erg to boost efficiency and power.
• Farmers Carry: To address the 35-second lag in this segment, focus on grip strength and core stability. Exercises like deadlifts, suitcase carries, and grip strengtheners will be beneficial.

Race Strategies

• Pacing: Start at a steady pace to conserve energy for later segments. Given the initial faster running segments and subsequent slowdown, aim for consistent pacing across all running segments.
• Transition Efficiency: Practice quick transitions between exercises during training. This could involve setting up mini-circuits where transition time is minimized to condition the body for race conditions.
• Compromised Running: Implement compromised running drills post-strength exercises. For instance, perform a heavy sled push or wall balls followed by a run to simulate race fatigue and improve running efficiency under duress.

By focusing on these specific areas and employing targeted strategies, Razif can enhance his overall race performance, leveraging his strength in certain segments while addressing areas of improvement for a more balanced and efficient race execution.