Qaizan Shafiq Hyrox Result

Overall Performance

Shafiq Qaizan delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 68% overall and within the top 61% of his age group, which indicates solid capability in a highly competitive field. His total running time was an impressive 2:01 faster than the average, showcasing his strength in running. However, his performance in strength-based exercises was less consistent, indicating a need for enhanced strength training. Shafiq demonstrated a strong start, with faster-than-average times in the majority of the initial running segments, although he slowed down in later run segments, suggesting a possible pacing issue. His profile suggests a runner-oriented athlete who could benefit from increased focus on strength training to balance his performance.

Segments to Improve

• Wall Balls: Shafiq's time here was 1:14 slower than average. To improve:
  • Exercises: Incorporate wall ball drills focusing on form and endurance. Use lighter balls initially to perfect technique before gradually increasing weight.
  • Form Corrections: Ensure proper squat depth and explosive upward movement for efficient ball release.
  • Strength Training: Include leg and core strengthening exercises like squats and planks.
• Roxzone Transitions: Time spent in roxzone was 22 seconds slower than average. To reduce transition times:
  • Drills: Practice rapid transitions between exercises, simulating race conditions to build muscle memory.
  • Fitness Enhancement: Engage in high-intensity interval training (HIIT) to improve overall fitness and recovery time.
• Sled Push & Pull: Sled Push was 1:02 slower and Sled Pull was 0:03 slower than average.
  • Exercises: Include regular sled training with varied weights to build strength and endurance.
  • Technique: Focus on maintaining a low, strong stance to maximize power transfer.
• Rowing: Shafiq was 0:39 slower than average. To improve:
  • Technique Drills: Practice rowing with emphasis on stroke efficiency and breathing rhythm.
  • Cross-Training: Include swimming or cycling to improve cardiovascular endurance.
• Farmers Carry: Time was 0:46 slower than average.
  • Grip Strength: Integrate exercises such as dead hangs and grip strengtheners into the routine.
  • Core Stability: Perform core stabilization exercises like Russian twists and planks.

Race Strategies

• Pacing: Start at a sustainable pace to ensure energy conservation for later segments. Avoid starting too fast to prevent premature fatigue.
• Segment Focus: Prioritize efficient transitions in the roxzone and strategize energy expenditure across both strength and running segments.
• Mental Preparation: Engage in visualization techniques to mentally rehearse transitions and form, enhancing confidence and focus during the race.
• Nutritional Strategy: Ensure adequate hydration and carbohydrate intake leading up to and during the race to maintain energy levels.