Yoong Abigail Hyrox Result

Overall Performance

Abigail Yoong delivered a commendable performance at the 2024 Singapore Hyrox race, securing an overall rank of 219 out of 1115 athletes, placing her in the top 19%. In her age group, she ranked 49th out of 237, which positions her in the top 20%. Her overall completion time was 01:49:45, and she exhibited a strong running profile with a total running time of 00:52:48, which is 02:53 faster than the average. This indicates that Abigail has a significant advantage in running, which was consistent across the race segments. However, her performance in strength-focused exercises, such as Wall Balls and Sandbag Lunges, suggests that her strength conditioning could be improved to balance her hybrid athlete profile.

Segments to Improve

• Wall Balls: Abigail was 01:42 slower than the average on this segment, indicating a need for improvement in both technique and endurance.
  • Training Strategy: Incorporate wall ball drills with varying weights to improve muscle endurance. Focus on form, ensuring a deep squat and a powerful upward throw.
  • Exercises: Include squats, medicine ball throws, and plyometric exercises like box jumps to enhance power and endurance.
• Sled Pull: She was 00:39 slower than average, suggesting a need to build upper body and grip strength.
  • Training Strategy: Implement sled pull drills with increasing weights over time. Focus on maintaining a steady pace and controlled breathing.
  • Exercises: Add deadlifts, pull-ups, and farmer's walks to strengthen grip and overall upper body strength.
• Sandbag Lunges: Being 00:37 slower than average indicates room for improvement in leg strength and balance.
  • Training Strategy: Include sandbag training in her routine, with a focus on maintaining stability and form during lunges.
  • Exercises: Practice weighted lunges, single-leg squats, and core workouts to enhance stability and strength.
• Roxzone: Transition time was 00:32 faster than average, yet still has room for improvement to optimize race efficiency.
  • Training Strategy: Focus on quick transitions in practice runs. Set up mock stations to simulate race conditions and improve transition speed.
  • Exercises: Incorporate agility drills like ladder drills and shuttle runs to improve quick foot movements and transitions.
• Ski Erg: 00:30 slower than average, indicating a need to build endurance and technique.
  • Training Strategy: Focus on interval training on the Ski Erg to improve cardiovascular endurance and stroke efficiency.
  • Exercises: Include rowing and pull exercises to strengthen the upper body and improve endurance.

Race Strategies

• Pacing: Given her strong running performance, Abigail should leverage her speed in the running segments but ensure she does not start too fast, as this could lead to fatigue in strength segments.
• Strength Segments: Focus on maintaining a steady pace and controlled breathing during strength exercises. Practice transitioning smoothly from running to strength segments to minimize the loss of momentum.
• Transition Efficiency: Continue to focus on improving Roxzone times by practicing quick gear changes and maintaining a clear mental strategy for each transition.
• Mental Preparation: Incorporate visualization techniques to mentally simulate the race, focusing on maintaining calm and composure during transitions and challenging segments.