Png Kelvin Hyrox Result

Overall Performance

Kelvin Png completed the HYROX race at the 2024 Singapore National Stadium with an overall rank of 924, placing him in the top 69% of all athletes. Within his age group (25-29), he ranked 150th, which positions him in the top 63%. His total time of 02:18:36 showcases a commendable performance, particularly noting his total running time of 01:01:23, which is 06:22 faster than the average. This indicates a strong running profile, suggesting that Kelvin excels in endurance and has a runner's advantage. However, the disparity between his running and strength segments indicates a need for improvement in strength-based exercises. The initial running segments (Running 1 to Running 4) show that Kelvin started with a pace that was faster than the average, suggesting a balanced start without over-exertion.

Segments to Improve

• Roxzone (00:18:32, 94 Percentile Rank): The transition times were notably slower than average. Kelvin should focus on reducing downtime between exercises. Training Strategies: Include circuit training with timed transitions to improve speed and efficiency. Emphasize quick transitions in practice to reduce rest periods.
• Sandbag Lunges (00:13:39, 97 Percentile Rank): This segment showed significant room for improvement. Training Strategies: Incorporate weighted lunges and stability exercises. Work on hip and glute strength through exercises like Bulgarian split squats and step-ups. Practice lunges with varying weights to simulate race conditions.
• Sled Pull (00:09:19, 70 Percentile Rank): Focus on improving upper body strength and pulling technique. Training Strategies: Add sled pull drills with varying weights and focus on form. Include exercises like bent-over rows and lat pull-downs to build pulling strength.
• Wall Balls (00:10:53, 37 Percentile Rank): Although better than some other segments, there's room for quicker execution. Training Strategies: Practice with medicine balls of varying weights. Focus on improving squat depth and explosive power. Integrate wall ball drills into high-intensity interval sessions.
• Farmers Carry (00:03:19, 58 Percentile Rank): Enhance grip strength and core stability. Training Strategies: Regularly practice farmers walks with heavier weights. Include exercises to improve grip, like dead hangs and wrist curls.

Race Strategies

• Efficient Transitions: Focus on minimizing time in the Roxzone by practicing quick transitions in training. Pre-plan the sequence for each exercise to reduce decision-making time during the race.
• Pacing Strategy: Maintain a steady running pace, leveraging his strength in running to conserve energy for strength segments. Avoid starting too fast to prevent early fatigue.
• Energy Management: During strength exercises, focus on form and breathing to avoid unnecessary fatigue. Implement a mental checklist to ensure consistent form and efficiency.
• Strength Focus: Prioritize strength training in the lead-up to the race to convert running advantage into overall performance gains. Regularly assess and adjust strength routines to address weakness areas.