Leong Joan Hyrox Result

Overall Performance

Joan Leong showcased a commendable performance in the 2024 Singapore Hyrox race, securing an overall rank of 119, which places her in the top 10% of all participating athletes. Within her age group (25-29), she ranked 27th, landing her in the top 15%. Her overall time was 01:36:54, with a total running time of 00:55:06, which was 5:25 slower than the average, indicating that her running performance could be enhanced. Although her running times suggest room for improvement, Joan exhibits a strong prowess in strength-related segments, evident from her impressive performance in the Sled Push, Sled Pull, Farmers Carry, and Sandbag Lunges. This profile indicates a stronger inclination towards strength over running. Her initial running segments were relatively faster, suggesting a slightly brisk start that tapered off towards the end, indicating a need for better pacing management.

Segments to Improve

• Total Running Time: Joan's running consistently lagged behind the average, especially in the later segments. To improve:
  • Exercise Suggestions: Incorporate interval training to boost speed and endurance. Sessions could include 400m repeats at a pace faster than race pace with adequate rest intervals.
  • Drills: Focus on dynamic running drills such as high knees, butt kicks, and bounding to improve running economy and form.
  • Compromised Running: Practice running immediately after strength exercises to mimic race conditions and improve recovery and transition between disciplines.
• Wall Balls: Although Joan performed better than average, there is room for improvement.
  • Technique Improvement: Focus on maintaining a consistent rhythm and proper squat depth to ensure efficiency.
  • Exercises: Integrate plyometric workouts like box jumps and medicine ball slams to enhance explosive power and endurance.
• Ski Erg: Slightly slower than average, indicating a need for efficiency improvements.
  • Drills: Work on technique-focused sessions emphasizing smooth and powerful strokes. Incorporate intervals to simulate race pace and conditions.
  • Exercises: Engage in core strengthening exercises, such as planks and Russian twists, to enhance stability and power transfer during skiing.

Race Strategies

• Pacing: Joan should aim for a more conservative start, maintaining a steady effort throughout the race to avoid fatigue in the later segments. Consider using a pacing strategy that allows for negative splits, where the second half of the run segments are faster than the first.
• Transition Efficiency: Despite her strong Roxzone performance, further focus on minimizing transition times between exercises will conserve energy and improve overall time.
• Strength-Endurance Balance: Joan should continue to build on her strength foundation while integrating more running-focused sessions to balance her overall fitness profile, ensuring she can maintain her speed and power throughout all segments.
• Race Simulation: Regularly participate in simulated races or training sessions that closely mimic the Hyrox format to improve mental and physical readiness for race day.