Tey Angel Hyrox Result

Overall Performance

Angel Tey's performance in the 2024 Singapore National Stadium Hyrox race was commendable, securing an overall rank of 57 out of 1325 athletes, placing her in the top 4%. Within her age group (25-29), she ranked 17th, which is the top 7% of participants. Her overall time was 01:31:17. While Angel demonstrated proficiency in strength-based exercises, shown by her outstanding performance in burpees broad jump, sandbag lunges, and wall balls, her total running time was 00:48:30, which was 1:18 slower than average. This indicates a strength-oriented profile with a need for improved running efficiency. Her pacing strategy suggests a strong start, with improvements in later running segments, indicating a potential over-exertion in initial stages or a need for better endurance management.

Segments to Improve

• Total Running Time:
  • Analysis: Running segments cumulatively lagged behind by 3:12 compared to the 25th percentile. Although capable of good speed, endurance and consistent pacing need improvement.
  • Training Strategies:
    • Interval Training: Incorporate short, intense bursts of running followed by slower-paced recovery periods to build speed and endurance.
    • Tempo Runs: Regularly practice running at a challenging pace just below race pace to enhance lactate threshold.
    • Long, Slow Distance Runs: Once a week, focus on longer runs to build aerobic capacity and endurance.
• Sled Pull:
  • Analysis: Angel took significantly longer than average, indicating a possible struggle with technique or strength endurance.
  • Training Strategies:
    • Technical Drills: Practice sled pulls focusing on maintaining a low center of gravity and using strong, consistent arm and leg movements.
    • Strength Conditioning: Incorporate deadlifts, bent-over rows, and core stability exercises to build strength and endurance.
• Roxzone:
  • Analysis: Transitions were slower, indicating inefficiencies during rest or gear changes.
  • Training Strategies:
    • Transition Drills: Practice transitioning between exercises with minimal rest to improve efficiency.
    • Functional Fitness: Focus on exercises like kettlebell swings and box jumps to enhance overall fitness and reduce rest needs.
• Farmers Carry:
  • Analysis: Angel's time was slower than average, suggesting potential grip strength or endurance issues.
  • Training Strategies:
    • Grip Strength Exercises: Incorporate exercises such as fat bar holds, plate pinches, and wrist curls.
    • Endurance Carries: Practice carrying weights over longer distances or times to build stamina.

Race Strategies

• Pacing Strategy: Start at a steady pace to conserve energy for later stages. Avoid over-exerting in initial running segments.
• Efficient Transitions: Minimize rest time in the roxzone. Practice quick transitions during training to shave off valuable seconds.
• Focus on Strength-Endurance Balance: Balance training between running and strength to ensure a comprehensive fitness profile that can handle both aspects efficiently during the race.