Pohan Pohan Hyrox Result

Overall Performance

Pohan Pohan delivered a commendable performance at the 2024 Singapore National Stadium HYROX race, securing an overall rank of 351 out of 1325 athletes, placing him in the top 26%. Within his age group (40-44), he was ranked 56th, reflecting his strong competitive edge. His overall time was 01:34:55, which showcases a solid endurance capacity. However, his total running time of 00:47:53 was 00:45 slower than average, suggesting room for improvement in running efficiency. Notably, Pohan excelled in strength segments, such as the Sled Pull and Burpees Broad Jump, indicating a strong strength profile. His pacing strategy seemed balanced as he progressively improved his running times from Running 1 to Running 5, but showed signs of fatigue in Running 8.

Segments to Improve

• Roxzone (00:12:01): Pohan's transition times were significantly slower than average, indicating potential inefficiencies. To enhance transition efficiency, incorporate high-intensity interval training (HIIT) to improve cardiovascular fitness and quickness. Practice smooth and swift transitions in training to reduce transition time.
• Total Running Time: Given that Pohan's running time was slower than average, emphasizing running drills is crucial. Integrate interval running sessions focusing on pace and endurance. Include hill sprints and tempo runs to build speed and stamina.
• Wall Balls (00:07:43): The performance here was slightly below average. Focus on improving squat form and upper body strength. Include wall ball drills in workouts, emphasizing explosive power and accurate targeting.
• Rowing (00:05:58): Rowing was notably slower than average. Implement rowing-specific workouts, focusing on technique and power output. Use resistance training to build back and arm strength, ensuring efficient power transfer during the rowing segment.
• Ski Erg (00:04:54): Although only slightly slower than average, there's room for improvement by working on cardiovascular endurance and arm strength. Incorporate ski erg intervals and cross-training exercises targeting the upper body.

Race Strategies

• Efficient Transitioning: Practice quick and seamless transitions between exercises to reduce roxzone time. Visualize each transition during training to enhance muscle memory.
• Pacing Strategy: Start with a controlled pace to avoid burnout, particularly in the early running segments. Focus on maintaining consistent speed throughout the race, with a strategic energy reserve for the final segments.
• Focus on Weak Points: Prioritize training on the segments where time was lost, such as rowing and wall balls, to transform weaknesses into strengths.
• Compromised Running Drills: Train running immediately after strength exercises to simulate race conditions and improve running performance post-exertion.

By addressing these identified areas and implementing the suggested training strategies, Pohan Pohan can enhance his overall performance and achieve superior results in future competitions.