Siow Benjamin Fu Leong Hyrox Result

Overall Performance

Benjamin Fu Leong Siow delivered an impressive performance in the 2024 Singapore Hyrox race, securing an overall rank of 221, placing him in the top 19% of all competitors. Within his age group (40-44), he achieved a commendable 33rd place, ranking in the top 17%. His total running time was 00:43:14, which was 01:17 faster than the average, indicating a strong runner profile. However, his performance could benefit from improved strength exercises, as evidenced by slower times in some strength-based segments like the Sled Pull and Sandbag Lunges. Notably, his initial running pace was slightly faster than average, suggesting a well-paced start, but his running 8 segment was slower than average, indicating potential fatigue management issues towards the end of the race.

Segments to Improve

• Roxzone (00:08:14, 79 Percentile Rank): This segment shows a significant opportunity for improvement, with time spent in transitions being 01:09 slower than average. To improve, Benjamin should focus on transition efficiency and overall fitness. Training Strategy: Practice quick transitions between exercises during workouts, incorporating exercises like "burpee box jumps" and "kettlebell swings" to simulate race conditions. Additionally, focus on high-intensity interval training (HIIT) to improve cardiovascular endurance and recovery speed.
• Sandbag Lunges (00:05:59, 81 Percentile Rank): This segment was 00:38 slower than average. Improving leg strength and endurance is crucial. Training Strategy: Incorporate weighted lunges, Bulgarian split squats, and plyometric exercises into the weekly routine to build lower body strength. Pay attention to form, ensuring the knee does not extend past the toes to prevent injury. Gradually increase weight and repetitions as strength improves.
• Sled Pull (00:05:41, 74 Percentile Rank): This segment was 00:33 slower than average. Focus on building upper body and grip strength. Training Strategy: Include exercises like "sled drags," "farmer's walks," and "deadlifts" into the training program. Emphasize grip strength with exercises such as "hand grippers" and "pull-ups" to enhance performance in sled pulling.
• Wall Balls (00:07:01, 64 Percentile Rank): This segment was 00:14 slower than average. Improving explosive power and endurance can aid in better performance. Training Strategy: Perform medicine ball exercises, focusing on "wall ball shots" and "medicine ball slams" to enhance explosive strength. Practice maintaining a consistent rhythm to improve endurance and efficiency during this segment.
• Rowing (00:05:02, 75 Percentile Rank): This segment was 00:09 slower than average. Focus on improving rowing technique and power output. Training Strategy: Include rowing-specific drills such as "power strokes" and "interval rowing" to improve technique and endurance. Ensure proper form, emphasizing the drive phase and maintaining a strong core throughout the motion.

Race Strategies

• Efficient Transitions: Practice seamless transitions between exercise stations to minimize time spent in the Roxzone. Focus on maintaining a steady breathing pattern and preparing mentally for the next segment during transitions.
• Pacing Strategy: Ensure a consistent pace throughout the race. Avoid starting too fast to conserve energy for the later stages, particularly the running 8 segment where fatigue is more evident.
• Compromised Running: During training, simulate race conditions by performing running segments immediately following strength exercises. This will help adapt to compromised running scenarios and improve overall endurance.
• Mental Preparation: Visualize the race, focusing on each segment and transition. Build mental resilience by setting small, achievable goals throughout the race to maintain motivation and focus.