Chiew Clarence Hyrox Result

Overall Performance

Clarence Chiew delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, achieving an overall rank of 212 out of 1325 athletes, placing him in the top 16%. Within his age group (30-34), he ranked 81st out of 400 athletes, which is within the top 20%. His total running time was 00:41:51, which was 02:39 faster than the average, indicating a strong runner profile. However, Clarence exhibited a tendency to start slightly slower on the initial running segments, which could suggest a conservative approach or a need to better gauge his pace. Clarence’s performance in strength-based exercises was mixed, suggesting that while he has a solid running foundation, there is room for improvement in specific strength events.

Segments to Improve

• Roxzone (00:08:25, 83rd Percentile)

  The Roxzone time was significantly slower than average, indicating prolonged transitions and potential rest periods. Improving overall fitness and transition efficiency is crucial.

  Training Strategies:
  • Transition Drills: Practice quick transitions between different exercises. Use timed circuits to simulate race conditions.
  • Interval Training: High-intensity interval training (HIIT) to improve cardiovascular fitness and recovery time.
• Wall Balls (00:07:33, 76th Percentile)

  Performance in wall balls was below average, pointing to a need for enhanced muscular endurance and technique.

  Training Strategies:
  • Wall Ball Technique: Focus on proper squat depth and efficient ball releases. Practice with varied weights for adaptive strength.
  • Strength Conditioning: Incorporate squats, lunges, and core exercises to build the necessary muscle endurance.
• Burpees Broad Jump (00:05:36, 60th Percentile)

  The burpees segment showed potential for improvement, particularly in explosive power and endurance.

  Training Strategies:
  • Plyometric Drills: Include box jumps and burpee variations to enhance explosive strength.
  • Endurance Circuits: Combine burpees with other cardio exercises in a circuit to build muscular endurance.
• Sled Pull and Push

  Sled exercises proved challenging, highlighting a need to build more raw power and technique.

  Training Strategies:
  • Sled Work: Incorporate regular sled push and pull sessions with varying weights to improve power and endurance.
  • Compound Lifts: Exercises like deadlifts and leg presses to enhance overall lower body strength.

Race Strategies

• Efficient Pacing: Focus on maintaining a steady pace throughout the race. Avoid starting too conservatively on initial running segments to maximize potential.
• Optimized Transitions: Practice quick and efficient transitions in training to minimize time in the Roxzone. Implement a mental checklist for transitions during the race.
• Strength-Endurance Balance: Develop a strategy to alternate between conserving energy on running segments and exerting maximum effort on strength exercises.
• Pre-Race Visualization: Use mental imagery techniques to visualize each segment of the race, including transitions, to mentally prepare for smooth performance execution.