Lam Stephen Hyrox Result

Overall Performance

Stephen Lam delivered an impressive performance at the 2024 Singapore National Stadium Hyrox race, ranking 88th overall out of 1325 athletes and 15th in his age group. His finishing time of 01:20:37 places him among the top 6% of competitors. Stephen's total running time was slightly slower than average, suggesting a hybrid profile with a balance between running and strength. However, his running pace improved progressively, indicating a strong ability to maintain and slightly accelerate his pace after the initial segment. His strength in exercises like the Burpees Broad Jump and Rowing demonstrates his excellent capacity in power-based activities.

Segments to Improve

• Total Running Time:

  While Stephen's running segments were largely consistent, his overall running time was slightly slower than average. To improve, he should focus on interval training and tempo runs to enhance his running economy and speed endurance. Specific workouts could include:

  • Interval Training: Conduct 800m repeats at 5K pace with 2-minute recovery intervals to build speed and endurance.
  • Tempo Runs: Perform 20-minute runs at a pace that is comfortably hard to improve lactate threshold.
• Roxzone (Transition Time):

  Stephen spent more time in the Roxzone than average, indicating a need to improve transition efficiency. Drills to enhance this include:

  • Transition Drills: Practice quick transitions between running and strength exercises, focusing on minimizing rest and maintaining momentum.
  • Circuit Training: Integrate exercises like jump squats, kettlebell swings, and sprint intervals to simulate race conditions and improve overall fitness.
• Sled Pull:

  This segment was slower, suggesting a need for improved strength and technique. Recommendations include:

  • Strength Training: Incorporate exercises like deadlifts and bent-over rows to build pulling strength.
  • Technique Work: Focus on maintaining a low center of gravity and using a strong, consistent pulling motion during sled drills.
• Farmers Carry:

  Stephen's time was slower in this segment, highlighting grip and core strength as areas for improvement:

  • Grip Strength Exercises: Implement exercises such as farmer's walks with progressively heavier weights.
  • Core Stability Work: Perform planks and Russian twists to enhance core stability, crucial for efficient weight carrying.
• Ski Erg:

  Although not the slowest segment, a slight improvement here can contribute significantly to overall performance:

  • Erg Technique: Work on stroke efficiency and rhythm, focusing on a powerful pull and smooth recovery.
  • Upper-Body Conditioning: Include exercises like pull-ups and lat pull-downs to enhance upper body strength.

Race Strategies

• Pacing Strategy: Start the race conservatively, avoiding a fast initial pace that could lead to early fatigue. Aim to negative split the running segments, gradually increasing pace.
• Transition Management: Develop a mental checklist for transitions to ensure quick and efficient execution without unnecessary rest.
• Pre-Race Preparation: Engage in a thorough warm-up focusing on dynamic stretches and light running to prepare the body for the varied demands of the race.
• Mindset and Focus: Maintain concentration on form and breathing, especially during challenging segments like the Sled Pull and Farmers Carry, to conserve energy and optimize performance.