Sim Trever Hyrox Result

Overall Performance

Trever Sim demonstrated a strong performance in the 2024 Singapore National Stadium HYROX race. He ranked 285th overall (top 21%) out of 1325 athletes and 10th in his age group (top 19%). His total running time was an impressive 39:00, which was 6:55 faster than the average, indicating a strong runner profile. Trever's best running lap was 4:36, showcasing his ability to maintain a fast pace. However, his splits suggest that he may have started slightly too fast in the initial running segments, as his percentile rank improved significantly in later runs.

Segments to Improve

• Wall Balls (11:04, 98th Percentile Rank)
  • Analysis: The wall balls segment was significantly slower than average, indicating a need for improvement in both technique and endurance.
  • Training Strategy:
    • Incorporate wall ball drills focusing on proper squat depth and explosive upward movement.
    • Perform circuit training combining squats and overhead presses to build strength and endurance.
    • Practice breathing techniques during high-rep exercises to maintain pace and reduce fatigue.
• Sled Pull (7:40, 97th Percentile Rank)
  • Analysis: Trever lost significant time during the sled pull, highlighting a need to improve overall strength and pulling mechanics.
  • Training Strategy:
    • Implement heavy sled pull workouts focusing on form, using a lower weight initially and gradually increasing.
    • Incorporate back and grip strength exercises like deadlifts, rows, and farmer's walks.
    • Practice compromised running drills immediately after sled pulls to adapt to transitions.
• Sandbag Lunges (7:18, 97th Percentile Rank)
  • Analysis: The time lag in the sandbag lunges indicates a need for stronger leg endurance and stability.
  • Training Strategy:
    • Incorporate lunges with varied weights and distances to build endurance and stability.
    • Strengthen core muscles with exercises like planks and Russian twists to enhance balance.
    • Practice transition drills between running and lunges to improve adaptability.
• Burpees Broad Jump (5:55, 56th Percentile Rank)
  • Analysis: Slightly slower than average, indicating room for improvement in explosive power and transition speed.
  • Training Strategy:
    • Focus on explosive plyometric exercises such as box jumps and burpee variations.
    • Enhance cardiovascular conditioning with HIIT incorporating burpees.
    • Practice pacing and breathing to maintain rhythm and speed.

Race Strategies

• Pacing: Start at a slightly more conservative pace in early runs to avoid early fatigue and maintain energy for strength segments.
• Transition Optimization: Work on minimizing time in the roxzone by practicing transitions between running and exercise zones.
• Strength-to-Running Transition: Focus on improving recovery speed from strength exercises to running by incorporating compromised running drills in training.
• Breathing Techniques: Develop and practice breathing strategies tailored for each segment to manage exertion and maintain pace.
• Hydration and Nutrition: Plan a hydration and nutrition strategy to ensure sustained energy levels throughout the race.