Tee Joanne Hyrox Result

Overall Performance

Joanne Tee delivered a commendable performance in the 2024 Singapore National Stadium HYROX race, showcasing her strong running capabilities by clocking a total running time of 00:48:08, which is 02:11 faster than the average. Her overall ranking of 116th places her in the top 8% of all competitors, and she is ranked 30th in her age group, reflecting her competitive edge. Joanne demonstrated a balanced pacing strategy, with her running segments generally faster than the average, indicating her running strength. However, her performance in strength-based exercises like the Sled Pull and Sled Push suggests room for improvement in strength conditioning, positioning her more as a runner than a hybrid athlete.

Segments to Improve

• Sled Pull (00:09:16, 02:50 slower than average)
  • Focus: Increase upper body and core strength.
  • Exercises: Incorporate exercises such as bent-over rows, rope pulls, and deadlifts into your routine. Emphasize proper form with a focus on engaging the back and core muscles.
  • Drills: Practice sled pull drills with varying weights to simulate race conditions. Include interval training with rest periods to build endurance.
• Roxzone (00:08:30, 00:53 slower than average)
  • Focus: Improve transitional efficiency and overall fitness.
  • Exercises: High-intensity interval training (HIIT) to enhance cardiovascular fitness and lower recovery time.
  • Techniques: Practice fast transitions between exercises during training to simulate race conditions. Time your transitions and aim to reduce them progressively.
• Sled Push (00:03:43, 00:39 slower than average)
  • Focus: Enhance lower body strength and power.
  • Exercises: Squats, leg presses, and lunges to build leg muscles. Incorporate sled push drills focusing on form and explosive power.
  • Form Correction: Maintain a low body position with hands firmly on the sled to maximize force application.
• Wall Balls (00:04:53, 00:17 slower than average)
  • Focus: Improve power and endurance in wall ball exercises.
  • Exercises: Perform wall ball drills with varying weights and heights to improve explosive strength. Include plyometric exercises like box jumps.
  • Form Correction: Ensure a full squat with a powerful upward drive to maintain consistent ball height and accuracy.
• Ski Erg (00:05:33, 00:13 slower than average)
  • Focus: Enhance technique and aerobic capacity.
  • Exercises: Ski erg intervals focusing on form and breathing. Include cross-training with rowing or swimming to build endurance.
  • Techniques: Practice a smooth, fluid motion with a strong pull, keeping elbows close to the body to maximize efficiency.

Race Strategies

• Start Steady: Maintain a controlled pace at the beginning to avoid early fatigue, particularly in the first four running segments.
• Efficient Transitions: Work on minimizing time spent in the Roxzone by rehearsing quick transitions regularly during training sessions.
• Balanced Training: While Joanne excels in running, incorporating more strength-based workouts will help balance her performance in strength segments.
• Adaptable Pacing: Develop a pacing strategy that allows for adaptability based on fatigue levels during the race. This includes knowing when to push harder and when to conserve energy.