Teo Sam Hyrox Result

Overall Performance

Sam Teo delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 54% of all participants and 56% in his age group. His overall time was 01:56:03. Notably, Sam's total running time was 00:53:52, which was 02:24 faster than the average, indicating a strong runner profile. His initial running segments—Running 1 and Running 2—were particularly strong, suggesting a tendency to start the race with vigor. However, the significant slowdown in Running 6 suggests a need for better pacing to maintain speed throughout the event. Sam demonstrates a hybrid profile but leans toward a stronger running capability than strength-based exercises.

Segments to Improve

• Sled Pull: This was one of Sam's most challenging segments, taking 04:13 longer than average. Improvement in this area can be achieved through focused strength training. Training Strategies:
  • Incorporate heavy sled pull drills, progressively increasing weight to build strength.
  • Work on grip strength and endurance with farmer's walks and dead hangs.
  • Practice high-intensity interval training (HIIT) to simulate race conditions and improve muscular endurance.
• Roxzone Transitions: Sam was 01:18 slower than average in the Roxzone, indicating a need for faster transitions.
  • Practice transitions between exercises during training to reduce downtime.
  • Include circuit training routines to improve overall fitness and transition speed.
• Sled Push: Sam was 01:01 slower in this segment, indicating a need for improved upper body and core strength.
  • Engage in sled push workouts with varied weights to enhance power and efficiency.
  • Perform compound exercises such as bench presses and overhead presses to build upper body strength.
• Running 6: Sam's time was 02:52 slower than average here, suggesting fatigue. Improving running endurance is crucial.
  • Incorporate long-distance runs and tempo runs into weekly training to build stamina.
  • Practice compromised running: perform strength exercises like burpees or lunges before running segments to simulate race conditions.
• Burpees Broad Jump: This segment was slightly slower than average. Focus on improving explosive power and endurance.
  • Incorporate plyometric training such as box jumps and squat jumps to enhance explosiveness.
  • Practice burpee intervals to improve speed and endurance.

Race Strategies

• Pacing: Start with a steady pace instead of an all-out effort in the initial segments to conserve energy for later stages. Implement negative split strategies by gradually increasing pace as the race progresses.
• Transition Efficiency: Focus on minimizing time spent in transitions by preparing mentally and physically for the next exercise while completing the current one.
• Strength-Endurance Balance: Since Sam is a stronger runner, incorporating strength-building exercises into his routine without compromising running performance will provide a balanced approach to tackling strength segments more effectively.