Lim Andrew Hyrox Result

Overall Performance

Andrew Lim delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 10% overall and the top 12% in his age group. His total running time was notably strong, clocking in at 00:40:31, which is 02:18 faster than the average, indicating a runner profile. His faster running splits suggest that Andrew is better at running compared to strength-based exercises. The initial running segments show a conservative start, with Andrew gaining momentum and performing significantly better in the middle and latter stages.

Segments to Improve

• Roxzone (00:02:57 slower than 25th percentile): Andrew spent significantly more time in the transition zones, indicating a need to enhance overall fitness and transition efficiency. Training Strategy: Incorporate high-intensity interval training (HIIT) to improve cardiovascular endurance and practice quick transitions between exercises. Suggested Drills: Set up mock transitions during workouts to simulate race conditions and practice efficient gear changes and movement between stations.
• Sled Pull (00:01:05 slower than 25th percentile): The Sled Pull segment was challenging for Andrew. Training Strategy: Focus on building upper body strength and grip endurance. Suggested Exercises: Incorporate sled pull variations, seated rows, and farmer's walks to develop necessary strength and endurance.
• Farmers Carry (00:00:58 slower than 25th percentile): This segment highlighted a need for better grip strength and core stability. Training Strategy: Include grip strength exercises and core workouts to improve stability and carrying efficiency. Suggested Drills: Implement timed farmer's carries with progressively heavier weights and grip endurance exercises like dead hangs.
• Sled Push (00:00:47 slower than 25th percentile): Another strength-based challenge. Training Strategy: Develop leg drive and overall pushing power. Suggested Exercises: Practice sled pushes with varying weights, leg press, and plyometric exercises to enhance explosive power.
• Burpees Broad Jump (00:00:37 slower than 25th percentile): Improve explosive power and efficiency. Training Strategy: Focus on plyometrics and cardiovascular endurance. Suggested Drills: Include box jumps, burpee variations, and circuit training to build speed and agility.
• Rowing (00:00:24 slower than 25th percentile): Enhance rowing technique and endurance. Training Strategy: Refine rowing form and incorporate interval training. Suggested Exercises: Perform intervals with varying stroke rates and resistance levels, focusing on technique and power output.

Race Strategies

• Efficient Transitions: Practice efficient gear changes and movements between stations during training. Focus on reducing transition times without compromising form or performance.
• Pacing Strategy: Adopt a more balanced pacing strategy, ensuring energy conservation during early segments to enable stronger finishes. Monitor exertion levels to maintain consistent performance throughout.
• Pre-Race Preparation: Ensure adequate warm-up focusing on dynamic stretches and mobility to prepare muscles for diverse movements, reducing the risk of fatigue and injury during transitions and strength segments.
• Mental Focus: Develop mental strategies to stay focused and motivated during challenging segments. Visualization and positive affirmations can enhance performance and mental toughness.