Amin Azrul Hyrox Result

Overall Performance

Azrul Amin delivered an impressive performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 155 among 1325 athletes, placing him in the top 11%. In his age group (25-29), he ranked 30th out of 236 competitors, placing him in the top 12%. His overall time was 01:25:47, and his total running time of 00:41:53 was 1 minute and 11 seconds faster than average, indicating a strong runner profile. A detailed look at his initial running segments suggests a slightly conservative start, with Running 1 being slower than average. However, he gained momentum through subsequent segments, reflecting a balanced pacing strategy. Azrul demonstrates a hybrid profile with a slight edge in running, but there is room for improvement in strength-based segments.

Segments to Improve

• Roxzone (00:08:11, 01:27 slower than average):

  Azrul spent significantly more time in the Roxzone than the average, indicating a need to enhance transition efficiency and overall fitness. To improve:

  • Transition Drills: Practice quick equipment changes and transitions between exercises with minimal rest to simulate race conditions.
  • Tabata Workouts: Incorporate high-intensity interval training to improve cardiovascular endurance and reduce recovery time.
  • Functional Training: Focus on compound movements like burpees and kettlebell swings to improve overall fitness and transition speed.

• Wall Balls (00:07:15, 00:48 slower than average):

  This segment was slower, possibly due to fatigue or form inefficiency. Recommended improvements include:

  • Wall Ball Technique: Focus on maintaining a consistent rhythm and full range motion during practice to enhance efficiency.
  • Leg and Core Strength: Incorporate squats and core exercises to build the muscles required for powerful and efficient wall ball repetitions.
  • Breathing Techniques: Practice controlled breathing to maintain stamina and manage fatigue during high-rep exercises.

• Sled Push (00:03:24, 00:28 slower than average):

  Improving power and technique in this area can significantly enhance performance:

  • Strength Training: Focus on lower body strength with exercises like deadlifts and leg presses.
  • Push Technique: Practice sled pushes with varied weights to develop both strength and endurance.
  • Explosive Drills: Incorporate plyometric exercises to enhance power output during the sled push.

Race Strategies

• Pacing Strategy: Continue to build on his running strength by maintaining a slightly faster pace throughout the race. Consider starting with a more aggressive pace in Running 1 to capitalize on his strong running ability.
• Compromised Running: Incorporate compromised running workouts, where running is combined with strength exercises, to simulate race fatigue and improve overall endurance.
• Energy Management: Focus on efficient energy use, especially in strength segments, to conserve stamina for faster transitions and reduce Roxzone time.