Tan Wei Wen Hyrox Result

Overall Performance

Wei Wen Tan completed the 2024 Singapore National Stadium HYROX race in a time of 02:04:50, placing him in the top 62% overall and the top 63% in his age group (35-39). His total running time of 00:57:15 was 04:06 faster than average, suggesting a strong running profile. Despite this, the initial running segments were slightly slower than average, indicating a potentially conservative start. However, overall, Wei Wen Tan demonstrated a solid hybrid capability but showed more proficiency in running than strength-based exercises.

Segments to Improve

• Sled Pull: Wei Wen Tan finished the Sled Pull 03:48 slower than average, ranking in the 97th percentile. Improving strength and endurance for this segment is crucial. Training Strategies:
  • Prowler Push/Pull Drills: Incorporate prowler sled push and pull exercises into workouts to build specific muscle groups used during the sled pull.
  • Resistance Band Workouts: Use resistance bands to mimic the pulling motion, increasing both strength and endurance in the relevant muscles.
  • Core Stability Exercises: Focus on core exercises such as planks and Russian twists to improve overall stability and power transfer.
• Rowing: The rowing segment was 00:56 slower than average. Training Strategies:
  • Technique Drills: Work on rowing technique to maximize efficiency and reduce time. Focus on the catch and drive phases.
  • Interval Training: Incorporate high-intensity interval training (HIIT) on the rower to improve cardiovascular fitness and power.
• Farmers Carry: Finished 01:16 slower than average, indicating a need for grip and core strength improvement. Training Strategies:
  • Grip Strengthening Exercises: Include exercises like dead hangs and farmer's walks with increasing weights.
  • Core Workouts: Add exercises such as hanging leg raises to strengthen the core, which is crucial for carrying exercises.
• Roxzone: Spent 00:29 longer than average in transition zones, suggesting a need for faster transitions and overall fitness improvements. Training Strategies:
  • Transition Drills: Practice transitioning between different exercises quickly to minimize rest times.
  • Continuous Circuit Training: Engage in circuit training that mimics race conditions to build endurance and speed in transitions.

Race Strategies

• Start Steady: Ensure a balanced start that maintains energy for more challenging segments later in the race.
• Efficient Transitions: Focus on minimizing time in the Roxzone to improve overall efficiency.
• Segment Prioritization: Allocate training time based on segment performance, prioritizing weaker areas such as the sled pull and farmers carry for maximum improvement.
• Compromised Running Drills: Practice running immediately after strength-based exercises to prepare for the fatigue experienced during transitions.