Ahmad Khalis Ahmad Syakir Hyrox Result

Overall Performance

Ahmad Syakir Ahmad Khalis performed well in the Hyrox race in Singapore, achieving an overall rank of 538 out of 826 athletes, placing him in the top 65% of participants. In his age group (U24), he ranked 12th out of 23 athletes, placing him in the top 52% of his peers. His overall time was 02:14:16, with a total running time of 01:08:57, which was 07:15 slower than the average. His best running lap was completed in 00:07:38.

Based on the splits analysis, the segments where Ahmad Syakir Ahmad Khalis lost the most time were the Run Total, Roxzone, Running 1, Best Lap, Ski Erg, Running 3, Running 4, Rowing, and Running 2.

Segments to Improve

1. Run Total and Running 1: Ahmad Syakir Ahmad Khalis was slower than the average in these segments. To improve his running performance, he should focus on specific running drills and exercises, such as interval training, hill sprints, and tempo runs. Incorporating strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises, will also enhance his running abilities. It is important for him to work on his endurance and speed to reduce the time lost in these segments.

2. Roxzone: Ahmad Syakir Ahmad Khalis spent 18 minutes and 52 seconds in the Roxzone, which was 6 minutes slower than the average. To improve his transition time and overall fitness, he should focus on improving his cardiovascular endurance and muscular strength. Incorporating HIIT (high-intensity interval training) workouts and circuit training into his training routine will help improve his overall fitness level and reduce the time spent in the Roxzone.

3. Best Lap and Ski Erg: Ahmad Syakir Ahmad Khalis was slower than the average in these segments. To improve his performance in these areas, he should focus on improving his cardiovascular endurance and muscular endurance. Incorporating exercises that target the specific muscles used in skiing and running, such as lunges, step-ups, and box jumps, will help improve his performance in these segments. Additionally, practicing proper technique and form on the Ski Erg machine will also contribute to better performance.

4. Running 3 and Running 4: Ahmad Syakir Ahmad Khalis was slower than the average in these segments. To improve his running performance, he should focus on building his endurance and stamina. Incorporating long-distance runs, tempo runs, and hill repeats into his training routine will help improve his endurance and speed. Additionally, incorporating strength training exercises that target the muscles used in running, such as calf raises, hip flexor exercises, and core exercises, will also enhance his running performance.

5. Rowing: Ahmad Syakir Ahmad Khalis was slower than the average in this segment. To improve his rowing performance, he should focus on improving his rowing technique and building his upper body strength. Incorporating rowing drills and exercises that target the muscles used in rowing, such as bent over rows, lat pulldowns, and seated rows, will help improve his rowing performance. Additionally, practicing proper rowing technique and form will contribute to better performance in this segment.

Strategies

- Ahmad Syakir Ahmad Khalis should focus on pacing himself throughout the race to avoid burning out early on. It is important for him to maintain a consistent and sustainable pace to maximize his performance.
- During the race, he should pay attention to his form and technique in each segment, as proper form will contribute to better performance and minimize the risk of injury.
- Ahmad Syakir Ahmad Khalis should also strategize his transitions between segments to minimize time spent in the Roxzone. Practicing quick transitions during training will help him improve his overall race time.
- It is important for him to stay hydrated and fuel his body properly before and during the race to maintain energy levels and optimize performance.
- Ahmad Syakir Ahmad Khalis should also focus on mental preparation and maintaining a positive mindset throughout the race. Mental toughness and focus are essential for maximizing performance and overcoming challenges during the race.