Dessai Sandesh Hyrox Result

Overall Performance

Sandesh Dessai delivered a commendable performance in the 2024 Singapore Hyrox race, achieving an overall rank of 654, placing him in the top 58% of 1115 athletes. Within his age group (50-54), he ranked 23rd, in the top 65% of his category. His overall time was 01:58:07.

Sandesh exhibited a stronger running profile, as evidenced by his total running time of 00:53:26, which was 04:07 faster than the average. This suggests that Sandesh has a solid foundation in running, which he can leverage to build endurance and speed. His performance in the initial running segments indicates that he started with a strong pace, evident from his Running 1 segment, where he was 01:09 faster than average, placing him in the 14th percentile. However, there was a noticeable slowdown in his running pace by the Running 8 segment, indicating potential fatigue or pacing issues.

Segments to Improve

• Burpees Broad Jump: With a time of 10:41, which is 02:29 slower than average, this segment presents significant room for improvement. Focus on high-intensity interval training (HIIT) that includes burpee variations and plyometric drills to enhance explosive power and endurance. Incorporate core strengthening exercises like planks and Russian twists to improve stability and efficiency in the movement.
• Wall Balls: Completing this segment in 11:51, 02:05 slower than average, indicates a need for better strength and endurance. Implement strength training focused on the lower body and shoulders, such as squats and shoulder presses. Technique drills to improve accuracy and consistency of throws can also be effective.
• Roxzone: Spending 11:24 here, 00:47 slower than average, suggests a need to improve transition times. Practice quick transition drills, focusing on minimizing rest periods. Simulate race conditions in training to enhance speed and efficiency in moving between exercise zones.
• Sled Pull: With a time of 07:43, 00:45 slower than average, strength training focusing on the upper body, particularly the back and arms, is critical. Incorporate rowing exercises and bodyweight exercises like pull-ups to build the necessary muscle strength.
• Rowing: At 06:04, which is 00:32 slower than average, suggests room for technical improvement. Focus on rowing technique drills to optimize stroke efficiency and power output. Include longer rowing sessions at moderate intensity to build endurance.
• Ski Erg: Being 00:19 slower than average, consider adding upper body endurance workouts and technique drills to enhance performance. Emphasize exercises that improve shoulder and arm strength.

Race Strategies

• Pacing Strategy: Implement a more consistent pacing strategy throughout the race. Avoid starting too fast, as indicated by the quick initial segments, to conserve energy for later stages, particularly for Running 8 where performance declined.
• Transition Efficiency: Practice transitioning quickly between exercises to reduce Roxzone time. Simulate race conditions in training to get accustomed to moving efficiently between stations.
• Strength and Conditioning: Given the strong running profile, a tailored strength and conditioning program focusing on improving weaker segments like Burpees Broad Jump and Wall Balls is essential. This will help balance overall performance and reduce fatigue in later stages.
• Recovery and Nutrition: Ensure optimal recovery and nutrition strategies are in place leading up to and during the race. Proper hydration and energy intake can significantly impact performance, especially in endurance events like Hyrox.