Amistoso Michael Raymond Hyrox Result

Overall Performance

Michael Raymond Amistoso delivered an impressive performance in the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 37 out of 1325 athletes, placing him in the top 2% overall. Within his age group (40-44), he ranked 5th out of 187 athletes. His overall time was 01:15:37, showcasing his competitive edge. Notably, Michael's total running time was 35:33, which is 2:57 faster than the average, indicating a strong running profile. His performance across the initial running segments suggests a well-paced start, with notable speed in running segments 2, 3, and 4, indicating a strong and consistent running ability. However, his slower transitions in the Roxzone suggest an area for improvement in maintaining momentum between exercises.

Segments to Improve

• Roxzone: Michael's Roxzone time was 2:33 slower than average, placing him in the 99th percentile. To improve this segment, Michael should focus on enhancing his overall fitness and transition efficiency. Training Strategy: Implement high-intensity interval training (HIIT) sessions that simulate race conditions, focusing on quick transitions from one exercise to another. Practice transitions during workouts by timing breaks and aiming to reduce rest periods gradually. Incorporate exercises such as burpees and kettlebell swings to maintain heart rate and improve endurance.
• Sled Push: With a time 58 seconds slower than average, Michael ranked in the 94th percentile for the sled push. Training Strategy: Focus on building leg strength and power through exercises like heavy sled pushes, squats, and leg presses. Incorporate plyometric drills such as box jumps to enhance explosive strength. Work on technique by practicing pushing with a low, stable stance to maximize force application.
• Sled Pull: Michael's sled pull time was 1:13 slower than average, ranking him in the 95th percentile. Training Strategy: Develop upper body and core strength with exercises like seated rows, bent-over rows, and deadlifts. Practice sled pulls with varying resistance to improve pulling technique and endurance. Implement core stabilization exercises, such as planks and Russian twists, to maintain proper form under fatigue.

Race Strategies

• Pacing Strategy: Maintain a steady pace throughout the race, avoiding an overly fast start that could lead to fatigue in later segments. Use the initial running segments as a warm-up to establish a sustainable pace, conserving energy for strength-based exercises.
• Transition Efficiency: Focus on reducing time spent in the Roxzone by practicing swift transitions during training. Plan and visualize transitions before the race to ensure a smooth flow between exercises. Consider wearing easily manageable gear to facilitate faster transitions.
• Compromised Running: Train specifically for compromised running scenarios, where running follows a strength exercise. Incorporate workout routines that include running immediately after strength exercises to adapt the body to changing demands.
• Mental Preparation: Develop mental resilience strategies to maintain focus and composure during challenging segments. Use visualization techniques to mentally prepare for each segment and transition, reinforcing positive outcomes.