Ng Rowena Hyrox Result

Overall Performance

Rowena Ng delivered a strong performance in the 2024 Singapore Hyrox race, ranking 130th overall, placing her in the top 11% of all competitors, and 37th in her age group, marking her in the top 12% of her peers. Her overall time was 01:38:20, with a total running time of 00:46:50, which was 03:29 faster than the average, indicating a strong runner profile compared to her strength-based events. Rowena's early running segments were particularly impressive, with significant time gains suggesting a robust start. However, her performance in later running segments showed a slight decline, possibly indicating an initial pace that was too fast, leading to fatigue in later stages.

Segments to Improve

• Wall Balls: This was the most time-consuming segment, with Rowena being 01:39 slower than average. To improve, Rowena should focus on:
  • Drills: Incorporate wall ball practice with a focus on form, timing, and breathing techniques.
  • Exercises: Include overhead squats and thrusters to build strength and endurance in the shoulders and legs.
  • Technique: Work on maintaining a consistent rhythm and ensuring proper squat depth and explosive power on each throw.
• Sled Pull and Push: Both segments were notably slower, with the sled pull being 01:30 slower than average. Rowena could benefit from:
  • Drills: Practice with heavier sleds to build strength and lighter sleds to focus on speed and form.
  • Exercises: Incorporate lower body and core exercises such as deadlifts and planks to increase power and stability.
  • Technique: Work on maintaining a low center of gravity and efficient footwork for better traction and control.
• Burpees Broad Jump: Rowena was 01:10 slower than average. Improvement strategies include:
  • Drills: Perform burpee broad jumps in intervals to improve explosive power and cardiovascular endurance.
  • Exercises: Engage in plyometric exercises such as box jumps and squat jumps to enhance jumping strength.
  • Technique: Focus on minimizing time spent on the ground and maximizing horizontal distance with each jump.
• Sandbag Lunges: Rowena was 00:09 slower than average. To enhance performance:
  • Drills: Practice sandbag lunges with varying weights and distances to improve endurance and form.
  • Exercises: Include lunges with weights and Bulgarian split squats to strengthen legs and core.
  • Technique: Ensure proper lunge form, focusing on knee alignment and balance.

Race Strategies

• Adjust Starting Pace: Begin with a controlled pace during initial running segments to conserve energy for later stages.
• Transition Efficiency: Aim to maintain the current strong performance in roxzone transitions by practicing swift and smooth transitions during training.
• Compromised Running Training: Simulate race conditions by practicing running immediately after strength exercises to adapt to fatigue and improve running performance post-exertion.