Chan Robin Hyrox Result

Overall Performance

Robin Chan demonstrated a commendable performance in the 2024 Singapore National Stadium Hyrox race. His overall rank placed him in the top 66% of all participants and top 68% within his age group. Notably, Robin's total running time of 00:59:37 was 04:46 faster than the average, highlighting his strong running capabilities. His best running lap time of 00:05:42 further emphasizes his proficiency in running. However, Robin's performance in strength-based exercises such as the Sled Pull and Wall Balls indicates areas for improvement. The data suggests that Robin possesses a more runner-dominant profile, and enhancing his strength training would be beneficial. Given his pacing, Robin started moderately, gaining time advantage in the middle running segments, suggesting a balanced but slightly conservative start.

Segments to Improve

• Sled Pull: This was the most challenging segment for Robin, with a time of 10:45, which is 02:48 slower than average. Training Strategy: Focus on improving upper body and core strength. Incorporate exercises such as deadlifts, bent-over rows, and core stabilization drills. Practice sled pull drills with varying weights to build endurance and technique.
• Wall Balls: Robin lost significant time here, with a performance 01:39 slower than average. Training Strategy: Enhance squat power and shoulder endurance. Include high-rep squat sets, overhead presses, and wall ball practice in training. Focus on maintaining form and rhythm during wall ball exercises to increase efficiency.
• Roxzone: The transition time was 01:53 slower than average. Training Strategy: Work on improving transition efficiency. Practice quick transitions between exercises in training, simulating race conditions. Incorporate circuit training with minimal rest to build endurance and speed during transitions.
• Rowing: Robin was 00:51 slower than average in this segment. Training Strategy: Focus on rowing technique and cardiovascular endurance. Include interval rowing sessions, focusing on maintaining a strong and consistent stroke rate. Work on pacing and breath control during rowing.
• Farmers Carry: Performance was 00:38 slower than average. Training Strategy: Strengthen grip and shoulder endurance. Practice farmer's walk with varying weights and distances. Incorporate grip strength exercises such as dead hangs and wrist curls into the routine.

Race Strategies

• Balanced Start: Robin's initial running segments were slower than subsequent ones. Aim for a more consistent pace from the start without expending too much energy early on to maintain stamina throughout the race.
• Energy Management: Focus on conserving energy during strength exercises to prevent fatigue. Implement energy-efficient techniques, such as using momentum in burpees and maintaining a steady pace in rowing and wall balls.
• Transition Efficiency: Prioritize quick and efficient transitions between race segments to reduce Roxzone time. Practice rapid gear changes and movement between exercises during training.
• Strength Training Focus: Given Robin's strong running profile, incorporating more strength and endurance training will help balance his performance across all segments of the race.