Fong Vivian Hyrox Result

Overall Performance

Vivian Fong delivered an impressive performance at the 2024 Singapore Hyrox event, placing in the top 10% overall and top 12% in her age group. Her overall time of 01:35:49 showcases her strong capabilities, particularly in running, where she clocked a total running time of 00:45:14, which is significantly faster than the average. This indicates a runner profile with standout speed across multiple running segments. However, Vivian's performance in the strength-focused segments suggests room for improvement. Her pacing strategy seems to be well-balanced, as she consistently ran faster than average in the initial running segments without a significant drop-off later in the race.

Segments to Improve

• Sled Pull: Vivian was 02:12 slower than average in this segment. To improve:
  • Drills: Incorporate heavy sled pulls into training, focusing on maintaining a steady pace. Use progressive overload to build strength.
  • Exercises: Deadlifts and bent-over rows to strengthen the back and legs, crucial for this movement.
  • Technique: Practice pulling with a low stance and using core strength to stabilize.
• Wall Balls: Falling 01:43 behind, Vivian can benefit from:
  • Drills: High-rep wall ball workouts to improve endurance and form.
  • Exercises: Squats and overhead presses to enhance power and coordination.
  • Technique: Focus on a fluid motion from squat to throw to maximize efficiency.
• Farmers Carry: With a deficit of 01:32, improvement strategies include:
  • Drills: Incorporate loaded carries into routines, gradually increasing distance and weight.
  • Exercises: Grip strength exercises like dead hangs and wrist curls.
  • Technique: Maintain an upright posture and focus on steady breathing.
• Burpees Broad Jump: At 00:03 slower than average, Vivian should:
  • Drills: Practice burpee broad jumps in a circuit training format to mimic race conditions.
  • Exercises: Plyometric exercises to increase explosive strength.
  • Technique: Focus on minimizing transition time between burpee and jump.
• Rowing: Being 00:27 slower suggests:
  • Drills: Interval rowing sessions to build endurance and speed.
  • Exercises: Incorporate upper body strength training, like pull-ups and seated rows.
  • Technique: Work on stroke efficiency and breathing rhythm.

Race Strategies

• Transition Efficiency: Although Vivian performed well in the Roxzone, practicing rapid transitions can further minimize downtime. Set up race-day simulations to improve speed and efficiency in transitions.
• Energy Conservation: Given her runner profile, Vivian should focus on conserving energy during strength segments to maintain her running speed.
• Pacing Strategy: Continue with the balanced pacing strategy, ensuring not to start too fast, which could compromise later strength segments. Monitor heart rate and perceived exertion to maintain optimal pace.