Arunasalam Ruben Hyrox Result

Overall Performance

Ruben Arunasalam delivered a commendable performance in the 2024 Singapore Hyrox race, finishing in the top 28% of all athletes. Notably, his overall running time of 00:42:50 was 3:47 faster than the average, indicating a strong running capability. However, his performance in strength-oriented segments suggests room for improvement. His pacing was well-managed in the initial running segments, indicating a strategic start, but slower times in later runs suggest potential fatigue or a need for better endurance management.

Segments to Improve

• Wall Balls (02:35 slower than average, 94th Percentile Rank):
  • Technique Correction: Focus on improving squat depth and explosiveness to increase efficiency in wall ball exercises.
  • Suggested Exercises: Incorporate thrusters, goblet squats, and plyometric exercises like box jumps into your routine to build power and endurance.
  • Training Routine: Implement high-rep wall ball sets with progressively heavier balls to build muscular endurance and technique under fatigue.
• Sandbag Lunges (01:10 slower than average, 90th Percentile Rank):
  • Technique Correction: Ensure proper posture and balance during lunges; focus on engaging core and maintaining an upright torso.
  • Suggested Exercises: Practice weighted lunges, Bulgarian split squats, and core stability exercises.
  • Training Routine: Add circuit workouts featuring sandbag carries and lunges to enhance functional strength and endurance.
• Farmers Carry (01:03 slower than average, 97th Percentile Rank):
  • Technique Correction: Work on grip strength and body stabilization to enhance performance in Farmers Carry.
  • Suggested Exercises: Include grip training exercises such as dead hangs, grip crushers, and dumbbell holds.
  • Training Routine: Perform Farmers Carry with varying weights and distances to build endurance and strength.
• Sled Pull (00:16 slower than average, 66th Percentile Rank):
  • Technique Correction: Focus on posture and pulling technique, ensuring full engagement of the back and leg muscles.
  • Suggested Exercises: Incorporate sled drags, bent-over rows, and leg press exercises.
  • Training Routine: Use interval training with sled pulls of varying resistance to build strength and cardiovascular endurance.

Race Strategies

• Energy Management: To avoid fatigue in later running segments, incorporate energy conservation techniques like controlled breathing and pacing during high-intensity exercises.
• Transition Efficiency: Work on minimizing time spent in the Roxzone by practicing quick transitions between exercises.
• Compromised Running Drills: Integrate compromised running drills into training, which simulate running immediately after strength exercises to improve recovery and adaptability.
• Mental Resilience: Develop mental strategies to maintain focus and motivation during challenging segments, especially in the latter part of the race.