Lam Cs Hyrox Result

Overall Performance

Cs Lam delivered a strong performance in the 2024 Singapore Hyrox race, ranking in the top 22% overall and top 21% within his age group. His total running time was 01:41 faster than average, indicating a strong running capability. Notably, his running performance suggests a runner-dominant profile, as he consistently performed better than average in most running segments. However, his pacing strategy may have been slightly too aggressive early on, as evidenced by faster splits in the initial running segments, which could have led to fatigue impacting his performance in later exercise zones.

Segments to Improve

• Wall Balls: This was the most challenging segment, with a time of 11:51, which was 4:56 slower than average. To improve:
  • Exercises: Include thrusters, goblet squats, and wall ball shots in training. Focus on high-rep sets to build endurance.
  • Form: Ensure proper depth in squats and efficient transfer of power from legs to arms to avoid early fatigue.
  • Drills: Practice under fatigue by integrating wall balls with running or rowing intervals to simulate race conditions.
• Sled Pull: Cs Lam was 1:22 slower than average. To enhance performance:
  • Exercises: Incorporate sled drags, bent-over rows, and deadlifts to strengthen the posterior chain.
  • Form: Maintain a low center of gravity and use a strong, consistent pull to maintain momentum.
  • Drills: Practice sled pulls after a running segment to adapt to compromised running scenarios.
• Farmers Carry: With a time of 00:15 slower than average, improvement can be achieved through:
  • Exercises: Regular farmers walk with varying weights and distances to build grip and core strength.
  • Form: Keep shoulders back, core engaged, and a steady pace to prevent energy wastage.
  • Drills: Combine farmers carry with running intervals to simulate race transitions.
• Ski Erg: Cs Lam was 00:12 slower than average, indicating room for improvement:
  • Exercises: Include intervals on the Ski Erg focusing on high-intensity bursts to improve power output.
  • Form: Focus on a strong pull from the core and legs rather than solely relying on the arms.

Race Strategies

• Pacing: Develop a more conservative pacing strategy for the first half of the race to conserve energy for later segments. Practice negative splits during training runs to get accustomed to starting slower and finishing stronger.
• Transition Efficiency: Although the roxzone time was faster than average, maintaining focus on swift transitions can further minimize time wastage. Practice quick transitions between different exercise modalities in training.
• Energy Management: Implement a strategic fueling plan to ensure consistent energy levels throughout the race. Consider consuming easy-to-digest carbohydrates before key strength segments.