Heng Edwin Hyrox Result

Overall Performance

Edwin Heng delivered a strong performance at the 2024 Singapore Hyrox race, finishing with a time of 01:29:01, placing him in the top 19% overall and top 22% in his age group. His total running time of 00:42:54 was 1 minute and 36 seconds faster than the average, indicating a strong running profile. Edwin showed the ability to maintain a competitive pace in his initial running segments, suggesting a well-balanced start. However, his performance indicates a potential need for enhanced strength training, as his running times were consistently faster than average, contrasting with slightly slower performance in strength-focused segments.

Segments to Improve

• Wall Balls: Edwin was 1:44 slower than average, ranking at the 90th percentile. To improve:
  • Strength Training: Focus on leg and shoulder strength with exercises such as squats, overhead presses, and wall sit holds.
  • Technique: Practice wall ball throws with an emphasis on form, ensuring a complete squat and full extension of the arms.
  • Endurance: Incorporate high-repetition sets of wall balls into routine to build endurance.
• Sled Pull: 1:04 slower than average, at the 87th percentile. To improve:
  • Upper Body Strength: Incorporate exercises like bent-over rows, deadlifts, and upper back work.
  • Grip Strength: Enhance grip strength with exercises such as farmer's walks and dead hangs.
  • Technique: Practice sled pulls focusing on steady, controlled motions and a strong stance.
• Burpees Broad Jump: 26 seconds slower than average, at the 72nd percentile. To improve:
  • Plyometric Training: Integrate box jumps and tuck jumps to improve explosive power.
  • Conditioning: Perform burpee drills focusing on quick transitions between movements.
  • Endurance: Combine burpees with short sprints to simulate race conditions.
• Sandbag Lunges: 13 seconds slower than average, at the 66th percentile. To improve:
  • Leg Strength: Focus on lunges, Bulgarian split squats, and step-ups with added weight.
  • Core Stability: Enhance core strength with planks and rotational exercises.
  • Balance: Practice lunges on uneven surfaces to improve stability.
• Sled Push: 9 seconds slower than average, at the 56th percentile. To improve:
  • Lower Body Strength: Incorporate heavy sled pushes, leg presses, and calf raises.
  • Technique: Focus on pushing with a low, steady stance and short, powerful steps.
  • Endurance: Perform interval training with sled pushes to build stamina.

Race Strategies

• Pacing: Maintain a balanced start but avoid starting too fast to conserve energy for later strength segments.
• Transition Efficiency: Continue to optimize roxzone transitions, which are already strong, to maintain momentum.
• Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve overall transition smoothness.
• Fuel and Hydration Strategy: Ensure proper nutrition and hydration leading up to and during the race to maintain energy levels.