Cinco Kalvin John Hyrox Result

Overall Performance

Kalvin John Cinco finished the Hyrox race at the 2024 Singapore National Stadium with an overall rank of 817 out of 1325 athletes, placing him in the top 61%. Within his age group (30-34), he ranked 257 out of 400, putting him in the top 64%. His overall time was 02:04:18, with a total running time of 01:00:45, which is 00:16 slower than the average. This indicates a relatively balanced performance in both running and strength-based exercises, though his running was slightly below average.

Kalvin's pacing strategy was inconsistent, as reflected in the varied ranks of his running segments. He started slower than average in Running 1 but showed improvement in subsequent segments. His best running lap was 00:06:31. The data suggests that Kalvin has a hybrid profile with strengths in strength-based segments like the Sled Push, Sled Pull, and Burpees Broad Jump, but he needs to improve his running speed and transition efficiency to elevate his overall performance.

Segments to Improve

• Roxzone (00:14:19, 03:07 slower than average): Kalvin spent more time than average in transition. To improve, he should focus on enhancing his transition efficiency and overall fitness. Training Strategy: Practice quick transitions between exercises in training sessions. Incorporate circuit training with minimal rest to simulate race conditions.
• Wall Balls (00:12:18, 01:42 slower than average): Kalvin was slower in this segment, indicating a need for better technique and endurance. Training Strategy: Focus on improving squat depth and throwing accuracy. Incorporate wall ball drills with increasing reps, emphasizing endurance and explosive power. Strengthen leg muscles with squats and lunges.
• Running (Total running time 01:00:45, 00:16 slower than average): While his pace improved after Running 1, overall running time was below average. Training Strategy: Implement interval training and fartlek runs to enhance speed and endurance. Include long-distance runs to build aerobic capacity.
• Rowing (00:06:12, 00:35 slower than average): Kalvin needs to improve his rowing efficiency. Training Strategy: Focus on rowing technique, emphasizing pull power and stroke rate. Include rowing intervals in workouts to build endurance and speed.
• Ski Erg (00:05:11, 00:12 slower than average): Slight improvement needed. Training Strategy: Practice ski erg workouts focusing on rhythm and power. Integrate strength training for upper body and core stability.

Race Strategies

• Optimize Pacing: Start with a moderate pace to conserve energy for later stages. Use the initial running segments to establish a steady rhythm, avoiding early fatigue.
• Efficient Transitions: Minimize time in the Roxzone by practicing quick gear changes and mental preparation for the next segment during training.
• Focus on Technique in Strength Segments: Prioritize maintaining proper form in exercises like Wall Balls and Rowing to avoid unnecessary fatigue and improve efficiency.
• Strategic Energy Management: Allocate energy reserves judiciously across different segments, ensuring enough stamina for strength-intensive exercises while maintaining a steady running pace.