Teo Aaron Hyrox Result

Overall Performance

Aaron Teo delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 54% overall and top 57% in his age group. His total running time was notably faster than average, indicating a strong running profile. This suggests that Aaron's strength lies in his running capability. His pacing strategy showed a balanced approach, with no significant deviations in the initial running segments, indicating a well-planned start. However, his performance in strength-based exercises, particularly the Sled Push and Sled Pull, was slower than average, suggesting room for improvement in strength endurance.

Segments to Improve

• Roxzone (00:11:49, 01:27 slower than average)

  Improving the Roxzone time can significantly enhance overall performance. Focus on transition drills that simulate race conditions to improve speed and efficiency. Consider circuit training that mimics the sequence of Hyrox events to reduce transition times.

  • Drills: Transition practice between running and strength exercises.
  • Exercises: Agility ladder drills, shuttle runs.
• Sled Pull (00:08:33, 01:44 slower than average)

  Enhancing upper body and core strength is crucial for improving Sled Pull performance. Incorporate exercises that target these areas, focusing on form to ensure efficiency.

  • Exercises: Deadlifts, bent-over rows, core stability exercises.
  • Technique: Work on maintaining a low center of gravity and using core muscles to drive the pull.
• Sled Push (00:04:39, 00:40 slower than average)

  To improve this segment, focus on lower body strength and power. Plyometric exercises can help increase explosive strength necessary for efficient sled pushing.

  • Exercises: Squats, lunges, box jumps.
  • Technique: Emphasize the use of legs over arms and maintain a steady pace throughout.
• Burpees Broad Jump (00:08:09, 00:13 slower than average)

  Burpees require a combination of cardiovascular endurance and explosive power. Focus on improving these aspects through targeted training.

  • Exercises: Burpee intervals, broad jump drills.
  • Technique: Work on reducing the time spent on transitions between movements.
• Farmers Carry (00:03:39, 00:48 slower than average)

  Grip strength and core stability are vital for improving Farmers Carry performance. Incorporate exercises that enhance these abilities.

  • Exercises: Farmer's walks with varied weights, grip strength exercises.
  • Technique: Focus on maintaining an upright posture and steady pace.

Race Strategies

• Transition Efficiency: Practice quick transitions between different exercise zones to minimize Roxzone time. Simulate race conditions during training to develop effective transition strategies.
• Strength-Specific Training: Since Aaron excels in running, divert some focus towards strength training, particularly for exercises like Sled Push and Pull, to build a more balanced performance profile.
• Pacing Strategy: Maintain the current pacing approach, which shows no signs of fatigue or overly aggressive starts. Focus on sustaining energy for strength segments.
• Compromised Running: Train for running under fatigue, especially after strength exercises, to simulate race fatigue and enhance endurance and recovery capabilities.