Soon Edward Hyrox Result

Overall Performance:

Edward Soon demonstrated impressive potential in the 2024 Beijing Hyrox race, finishing in the top 4% of all athletes and top 8% in his age group. His overall time was 01:13:52, indicating a solid stamina and endurance level. However, his total running time of 00:37:41 was slightly slower than average by 00:14, suggesting that his running could use some improvement. Notably, Edward's fastest running lap time was 00:04:42, hinting at the potential for improved speed with targeted training.

Edward seemed to have started the race slightly faster compared to the average time, as indicated by his Running 1 time. This could suggest a strong initial burst of energy but potential issues with energy conservation over the course of the race. His performance in the strength-centered exercises was generally faster than average, suggesting a stronger inclination towards strength-based activities.

Segments to Improve:

• Wall Balls: This segment had the most potential for improvement, with Edward's performance being 01:12 slower than average. To enhance performance in Wall Balls, Edward could benefit from incorporating more functional training into his routine, specifically targeting the muscles used in the wall ball exercise (quads, glutes, shoulders, and core). Various drills such as squats, thrusters and medicine ball tosses can help improve strength and power. Furthermore, working on his form can also lead to increased efficiency and speed in this exercise.
• Roxzone: Edward's Roxzone time was 00:42 slower than average, suggesting he may have taken longer rest periods or had slower transition times. To improve his overall fitness and transition time, Edward could incorporate high-intensity interval training (HIIT) into his routine. This type of training not only boosts fitness levels but also helps improve transition times between exercises. Specific drills could include quick feet ladder drills, agility cone drills, and plyometric exercises to improve speed and agility.
• Running: Since Edward's total running time was slower than average, he could benefit from more specific running training. This could include long-distance endurance runs, sprint workouts for speed, and hill runs for power. Incorporating strength training for his lower body could also help improve his running performance.
• Sandbag Lunges: Edward's performance in this segment was slightly slower than average. To improve in this area, he could focus on strength training for his lower body, particularly his quads and glutes. Specific exercises could include weighted lunges, squats, and deadlifts. Practicing the sandbag lunge with varying weights may also help improve his performance in this segment.

Race Strategies:

For future races, Edward could benefit from the following strategies:

• Pacing: Starting off too quickly can result in depleted energy levels towards the end of the race. Edward could work on maintaining a steady pace throughout the race, saving energy for the more physically demanding segments.
• Transitioning: Improving transition times between exercises can significantly improve overall race time. Edward could practice moving quickly and efficiently between exercises during training to mimic race conditions.
• Strength Training: Given Edward's strength inclination, focusing on improving his strength further, particularly in areas used heavily in the race (lower body and core), could give him an edge in future races.
• Endurance Running: As running is a key component of the race, Edward could work on improving his endurance and speed with targeted running workouts.