Dalal Mohit Hyrox Result

Overall Performance

Mohit Dalal participated in the 2024 Hyrox race at the Singapore National Stadium, ranking 940th overall and 219th in his age group, placing him in the top 70% and 73% respectively. His overall race time was 2:21:40. The total running time was 1:10:28, which was 1:49 slower than the average. Mohit demonstrated a strong performance in exercises such as the Sandbag Lunges and Wall Balls, where he was significantly faster than the average. His best running lap was 6:51, indicating potential in running speed. However, his overall pacing suggests he started conservatively, picking up speed in the middle segments, before slowing down considerably in the final running lap. His profile appears to be more hybrid, with strengths in both running and strength exercises, but needing improvement in endurance and transitions.

Segments to Improve

• Total Running Time: Mohit's overall running pace was slower than average, particularly in the first and last running segments. To improve running endurance and speed, focus on interval training and tempo runs.
  • Interval Training: Include sessions of 400m to 800m intervals at a pace significantly faster than race pace, with equal rest periods. This will build speed and anaerobic capacity.
  • Tempo Runs: Incorporate runs of 20-30 minutes at a pace that is slightly slower than race pace to build endurance and lactate threshold.
• Sled Push: This was his weakest segment, being 3:12 slower than average. Focus on building leg strength and power through exercises such as heavy sled pushes, squats, and plyometrics.
  • Sled Push Drills: Practice with heavier sleds to build power, then drop the weight and increase speed to simulate race conditions.
  • Strength Training: Include sets of squats (both back and front) and deadlifts to build lower body strength.
  • Plyometrics: Incorporate box jumps and jump squats to enhance explosive strength.
• Roxzone: Mohit spent 2:16 more than average in transitions. Improving efficiency in transitions involves practice and familiarity with the events.
  • Transition Drills: Set up a practice course similar to the race and focus on minimizing time spent between exercises.
  • General Fitness: Incorporate circuit training to improve overall fitness and recovery between exercises.
• Farmer's Carry: This segment was 41 seconds slower than average. Focus on grip strength and core stability.
  • Grip Strength: Use farmer's walks with heavy weights, gradually increasing distance.
  • Core Stability: Incorporate planks and rotational exercises to stabilize the core during carries.

Race Strategies

• Improved Pacing: Mohit should aim to maintain a more consistent pace throughout the race. Starting too conservatively may have led to a slower overall time. Implementing a negative split strategy, where he runs the second half faster than the first, can be beneficial.
• Efficient Transitions: Practicing transitions will help reduce time spent in the Roxzone. Focus on smooth and quick transitions between exercises to maintain momentum.
• Compromised Running: Train running under fatigue by simulating race conditions in training. This involves running immediately after strength exercises to mimic the compromised running segments of the race.