De Leon Richard Ace Hyrox Result

Overall Performance

Richard Ace De Leon delivered a solid performance in the 2024 Singapore HYROX race, ranking in the top 39% of all competitors and top 42% in his age group. His overall time was 01:41:04. Richard's results indicate a notable strength in certain strength-based exercises, particularly the Burpees Broad Jump and Sandbag Lunges, where he was significantly faster than average. However, his total running time was 04:51 slower than average, suggesting that his running performance is an area that needs improvement. Richard has a hybrid profile, showing strengths in both running and strength exercises, but with a greater need for improvement in running endurance and pacing. His pacing started briskly but gradually declined, indicating potential fatigue issues during the later stages of the event.

Segments to Improve

• Running (Total)
  • Analysis: Richard's total running time was slower than average, with the greatest time losses occurring in the latter segments. This suggests endurance and consistent pacing are key areas for improvement.
  • Training Strategies:
    • Endurance Training: Incorporate long, steady-state runs at a conversational pace to build aerobic capacity. Aim for runs of 60-90 minutes once a week.
    • Tempo Runs: Introduce tempo runs (20-30 minutes) at a comfortably hard pace to improve lactate threshold.
    • Interval Workouts: Use interval training (e.g., 5x1km with 2-minute rests) to enhance speed and recovery times.
    • Compromised Running Drills: Practice running after resistance exercises (e.g., sled push/pull) to simulate race conditions.
• Farmers Carry
  • Analysis: This was Richard's weakest segment, with a time significantly slower than average.
  • Training Strategies:
    • Grip Strength Exercises: Implement exercises such as dead hangs, farmer's walks with varying weights, and towel pull-ups.
    • Core Stabilization: Focus on planks, Russian twists, and side planks to improve core strength and stability.
    • Progressive Overload: Gradually increase the weight and distance of Farmer's Carry drills to build endurance and strength.
• Ski Erg
  • Analysis: Slightly slower than average, this segment also presents an opportunity for improvement.
  • Training Strategies:
    • Technique Refinement: Focus on maintaining a strong, consistent pull using both upper and lower body.
    • Interval Training: Incorporate short, intense Ski Erg intervals (e.g., 30 seconds on, 30 seconds off) to build power and efficiency.
• Sled Pull
  • Analysis: While not the worst, the sled pull time was slower than average.
  • Training Strategies:
    • Upper and Lower Body Strength: Incorporate exercises like bent-over rows, deadlifts, and sled drags to enhance pulling power.
    • Technique Work: Focus on maintaining a low center of gravity and using full body coordination for efficient pulls.

Race Strategies

• Pacing Strategy: Start at a steady pace, ensuring that energy is conserved for the latter stages of the race. Implement negative splits in training to practice finishing strong.
• Transition Efficiency: Work on minimizing time spent in the Roxzone. Practice quick transitions between exercises and running during training to improve overall race time.
• Hydration and Nutrition: Ensure adequate hydration and consider mid-race nutrition strategies to maintain energy levels throughout the event.
• Visualization and Mental Preparation: Practice mental strategies such as visualization and positive self-talk to maintain focus and composure during the race.