Chandoesing Ashwin Hyrox Result

Overall Performance

Ashwin Chandoesing delivered a commendable performance at the 2024 Singapore Hyrox event, securing an overall rank of 212 out of 1115 athletes, placing him in the top 19%. In his age group (40-44), he ranked 32nd, which places him in the top 17% of 185 athletes. His overall time was 01:28:28.

Analyzing Ashwin's total running time, he clocked 00:41:41, which is 2:37 faster than the average, indicating a strong runner profile. His pacing was consistent and showed improvement as the race progressed. Early laps, such as Running 1, were slower compared to subsequent laps, suggesting that Ashwin found his rhythm as the race continued. This suggests a solid pacing strategy, avoiding the common pitfall of starting too fast.

Segments to Improve

• Sled Pull: Ashwin was significantly slower (02:15 over average, 97th percentile). To improve, he should focus on enhancing his upper body strength and grip. Exercises: Deadlifts, bent-over rows, and farmer's walks can contribute to better performance. Technique drills focusing on pulling mechanics can also aid in efficiency.
• Wall Balls: At 00:52 slower than average, improving explosive power in the legs and endurance in the shoulders will be essential. Exercises: Perform wall ball throws with increasing weight and box jumps to enhance leg power.
• Sandbag Lunges: With a time 00:23 slower than average, Ashwin can benefit from exercises like weighted lunges and Bulgarian split squats to build strength and stability.
• Ski Erg: At 00:50 slower than average, work on the upper body and core strength with exercises like lat pulldowns and planks. Technique drills focusing on efficient arm and leg coordination are recommended.
• Sled Push: Ashwin was 00:07 slower than average here. To address this, incorporating leg presses and sled push practice into his routine will build the necessary leg strength and muscle memory.
• Farmers Carry: Being 00:16 slower than average, grip strength can be improved with exercises like heavy carries and forearm curls. Practicing proper carrying techniques will also help.
• Rowing: At 00:17 slower than average, focus on improving rowing technique with drills that emphasize stroke efficiency and power. Incorporating row-based high-intensity interval training (HIIT) can also be beneficial.

Race Strategies

• Pacing: Ashwin should continue his strategy of finding a rhythm as the race progresses, but might consider a slightly faster start if he feels comfortable, given his strong running capability.
• Transition Efficiency: While his Roxzone time was faster than average, further improvements can be made by practicing quick transitions and maintaining focus during these periods.
• Specific Segment Training: Implement compromised running scenarios in training, where Ashwin alternates between strength-based exercises and running. This will prepare him for the fatigue experienced in race conditions and improve overall endurance.
• Energy Conservation: Ensure efficient use of energy, especially in strength segments, to maintain endurance for running laps. This can be achieved through controlled breathing and maintaining a steady pace.

By focusing on these areas of improvement and implementing the suggested strategies, Ashwin can substantially enhance his performance in future Hyrox races.