Tan Win Yi Hyrox Result

Overall Performance:

Win Yi Tan delivered an impressive performance at the 2024 Singapore Hyrox race, securing an overall rank of 14, which places her in the top 1% of all competitors, and first in her age group. Her total running time of 00:36:26 was significantly faster than the average by 04:52, indicating a strong runner profile. Her pacing strategy at the start seemed well-balanced, maintaining a consistently faster-than-average running pace throughout the race. The Roxzone transition times were also exceptional, displaying efficient transitions between exercise zones. However, her performance in strength-based exercises lagged behind, suggesting an area for focused improvement.

Segments to Improve:

• Sled Push and Sled Pull:

  These segments showed the most significant variance from the average, with slower times suggesting a need for increased strength and power. To improve:

  • Drills: Incorporate heavy sled pushes and pulls in training, gradually increasing the weight to build strength and endurance.
  • Exercises: Focus on leg strength with squats, deadlifts, and lunges. Incorporate core strengthening exercises to support balance and power during sled movements.
• Wall Balls:

  Performance in this segment was also below average, indicating a need for improved strength and endurance in upper body and core:

  • Exercises: Practice wall ball shots with varying weights to build endurance. Incorporate plyometric exercises like box jumps to develop explosive power.
  • Form Correction: Ensure proper squat depth and arm alignment when throwing the ball to maximize efficiency and reduce fatigue.
• Ski Erg and Rowing:

  Time improvements are possible with enhanced technique and conditioning:

  • Technique Drills: Focus on stroke efficiency and rhythm. Use interval training to improve cardiovascular endurance.
  • Exercises: Engage in regular ergometer sessions, emphasizing long, steady rows interspersed with high-intensity sprints.
• Farmers Carry:

  Improvements in grip strength and core stability can enhance performance:

  • Exercises: Practice farmers carries with progressively heavier weights. Incorporate grip strength drills such as dead hangs and wrist curls.

Race Strategies:

• Pacing: Maintain the current strategy of consistent running pace, as it has proven effective. However, consider slightly easing the pace in the first running segment to conserve energy for strength exercises.
• Transitions: Continue optimizing transition efficiency. Practice quick and smooth transitions in training to maintain the advantage seen in the Roxzone.
• Compromised Running: To handle fatigue from strength exercises, incorporate compromised running drills, such as short sprints after heavy lifts, to simulate race conditions.
• Nutrition and Hydration: Fine-tune nutrition and hydration strategies to ensure sustained energy levels, especially during strength-intensive segments.