Jaffaludinsha Hidayat Hyrox Result

Overall Performance

Hidayat Jaffaludinsha delivered a commendable performance at the 2024 Singapore National Stadium event, ranking 129th overall and achieving a top 9% finish among 1325 athletes. Within his age group, he secured the 56th rank, placing him in the top 14% of 400 competitors. His total running time of 40:13 was notably 2:05 faster than the average, highlighting his strong running capability. This suggests a runner profile, indicating a need to focus on strength training to enhance overall performance. Hidayat's pacing strategy was effective, with him starting strong in running segments 1 through 4, often ranking in the top 1-3 percentile, which indicates a well-managed race pace. However, his performance in strength-based exercises like the Sled Push and Pull suggests room for improvement in strength and endurance.

Segments to Improve

• Sled Pull and Push: Hidayat's Sled Pull was 2:01 slower than average, and his Sled Push was 1:06 slower. To improve, incorporate exercises such as weighted sled pushes and pulls into regular training. Focus on lower body strength and endurance through squats, deadlifts, and lunges. Form correction: Maintain a low, stable stance when pushing or pulling, and engage core muscles for stability.
• Ski Erg: At 00:44 slower than average, technique refinement is critical here. Work on upper body and core strength with exercises like lat pull-downs and core rotations. Practice Ski Erg intervals to enhance endurance and stroke efficiency. Ensure proper form by engaging the core and maintaining a steady rhythm.
• Rowing: Being 00:30 slower than average indicates room for improvement. Focus on rowing technique, ensuring a strong leg drive followed by a pull with the arms. Include rowing intervals and drills to build endurance and power. Strengthen back and core with exercises like bent-over rows and planks.
• Wall Balls: Just 00:03 slower than average, but improving efficiency here can lead to better overall times. Practice wall ball shots focusing on form: squat deeply and use the entire body to thrust the ball upwards. Enhance leg and core strength with squats and medicine ball throws.
• Roxzone: Although 00:18 faster than average, further improving transition times can be beneficial. Practice quick transitions in training by setting up simulated race conditions and focusing on efficient movement between stations.
• Farmers Carry: 00:08 slower than average, indicating a need for grip and core strength. Incorporate farmer's walk exercises with increasing weights to build strength and endurance. Ensure proper posture, keeping the core engaged and shoulders back during the carry.

Race Strategies

• Efficient Pacing: Continue with the current pacing strategy for running segments, as it has proven effective. Consider pacing adjustments to maintain speed without compromising strength for other segments.
• Strength and Endurance Balance: As a runner with a stronger profile, allocate more training time to strength-based exercises. Combine running drills with strength workouts to simulate race conditions and improve overall endurance.
• Technique Optimization: Focus on refining techniques for strength-based exercises such as the Sled Push/Pull, Ski Erg, and Rowing. Ensure proper form and breathing techniques to enhance efficiency and reduce fatigue.
• Transition Efficiency: Practice transitions frequently to minimize time lost in the Roxzone. Develop a routine to quickly switch focus from running to strength exercises and vice versa.