Singh Manvendra Hyrox Result

Overall Performance

Manvendra Singh demonstrated a commendable effort in the 2024 Singapore National Stadium Hyrox race. Positioned in the top 72% overall and 75% within his age group, there are several areas of strength and opportunities for improvement. His running performance was slightly below average, with a total running time of 1:13:45, just 1:34 slower than the average. Notably, he displayed strong performance in segments like the Sandbag Lunges and Wall Balls, indicating proficient strength capabilities. However, the initial running segments suggest he may have started slightly slower than he could, potentially conserving energy for later stages. Overall, Manvendra presents a hybrid profile but leans slightly towards strength, given his impressive performance in strength-based activities.

Segments to Improve

• Running: While Manvendra showed some proficiency in later running segments, his overall running time was below average. To enhance this, he should focus on interval training to improve speed and endurance. Specific exercises include:
  • Interval Sprints: 5-8 x 400m at 80-90% effort, with a 1-minute rest between sprints.
  • Tempo Runs: 20-minute runs at a pace slightly faster than race pace to build stamina.
• Roxzone: The time spent transitioning between exercise zones was slower than average. To improve, Manvendra should incorporate:
  • Transition Drills: Practice quick transitions between exercises during workouts to simulate race conditions.
  • Quick Change Drills: Set up a mini circuit where he rapidly shifts from one exercise to another.
• Sled Pull: This segment was notably slower. To enhance this, focus on:
  • Strength Training: Incorporate exercises like heavy deadlifts and sled drags to build pulling power.
  • Technique Work: Practice sled pulls with varied weights to refine form and efficiency.
• Rowing: Rowing could be improved with:
  • Technique Refinement: Focus on the catch, drive, finish, and recovery phases to maximize efficiency.
  • High-Intensity Intervals: 5 x 500m rowing intervals at maximum effort, with a 2-minute rest in between.
• Ski Erg: To enhance performance, consider:
  • Form Corrections: Work with a coach to ensure proper posture and stroke technique.
  • Power Endurance Workouts: Perform 4 x 1000m ski intervals at a consistent pace with 2-minute rests.

Race Strategies

• Pacing Strategy: Start the race at a slightly faster pace to avoid lagging behind in the initial stages. Use the first few running segments to establish a rhythm.
• Efficient Transitions: Focus on reducing Roxzone time by practicing quick and efficient transitions between exercises during training.
• Energy Conservation: While maintaining speed, ensure energy is conserved for the latter part of the race, especially for demanding strength segments like the Sled Pull and Wall Balls.
• Compromised Running: Train to run at a steady pace immediately after completing high-intensity strength exercises to improve recovery time and maintain speed during the race.