Yap Joey Hyrox Result

Overall Performance

Joey Yap's performance in the 2024 Singapore National Stadium Hyrox race was commendable, placing him in the top 65% of all athletes and the top 69% within his age group. His overall time was 02:11:51, with a particularly strong showing in the running segments, clocking a total running time of 01:01:56, which was 02:49 faster than the average. His best running lap was an impressive 00:06:05. This indicates a strong runner profile, suggesting that Joey has a natural advantage in running over strength-based exercises.

Joey's pacing shows he started relatively slowly in Running 1 compared to the average, but progressively improved, showing significant gains in Running 3 and Running 5, indicating a strong mid-race performance. Ultimately, his running strength is notable, although maintaining a balanced pace throughout would be beneficial.

Segments to Improve

• Roxzone (00:15:52, 88 Percentile Rank): The time spent in the roxzone was 03:40 slower than average, indicating that Joey could improve his transitions and reduce downtime. To enhance this, Joey should focus on high-intensity interval training (HIIT) to increase his overall fitness and improve his ability to transition quickly between exercises. Practice quick transitions by simulating race conditions during training sessions.
• Sled Pull (00:09:19, 77 Percentile Rank): Joey was 01:36 slower than average here, suggesting a need for greater upper body strength and endurance. Introducing exercises like bent-over rows, deadlifts, and pull-ups can build the necessary muscle groups. Incorporate sled work with a focus on technique to improve efficiency during pulls.
• Farmers Carry (00:04:51, 97 Percentile Rank): This was significantly slower than average by 01:46, highlighting grip strength and core stability as potential weaknesses. To address this, Joey should include farmers walks with varying weights and distances in his routine, and perform grip strength exercises such as dead hangs and wrist curls.
• Sled Push (00:04:18, 46 Percentile Rank): Although only slightly slower than average by 00:02, improvements can be made with exercises like squats, lunges, and leg presses to enhance lower body strength and pushing power.

Race Strategies

• Transition Optimization: Practice rapid transitions between exercises to reduce downtime in the roxzone. This involves preparing mentally for the next segment while completing the current one.
• Consistent Pacing: Work on maintaining a steady pace throughout the race to avoid early exhaustion. Monitor heart rate during training to optimize effort levels.
• Compromised Running Training: Incorporate compromised running drills where running segments are immediately preceded by strength exercises. This will help Joey adapt to the fatigue experienced during the race and maintain running efficiency.
• Tactical Energy Management: Save bursts of energy for segments where Joey can gain the most advantage, such as the running components, while focusing on efficiency during strength-based exercises.