Su Steven Hyrox Result

Overall Performance

Steven Su performed exceptionally well in the 2024 Singapore National Stadium Hyrox race, placing 108th overall (top 8%) and 23rd in his age group (top 9%). His total running time of 37:35 was an impressive 03:50 faster than the average, indicating a strong running prowess. His consistent performance across the running segments, often finishing significantly faster than average, highlights his strong running profile. However, the disparity between his running and strength performance suggests that Steven is more runner-oriented and could benefit from enhancing his strength capacity to achieve a more balanced fitness profile.

Segments to Improve

• Wall Balls: Steven's time of 09:22 was significantly slower, indicating a need for improved strength and endurance in this segment.
  • Training Strategy: Incorporate wall ball workouts with varying weights and repetitions to build muscular endurance. Focus on proper squatting form, ensuring full depth and explosive upward movement.
  • Suggested Exercises: Medicine ball wall throws, squat-to-press with dumbbells, and overhead med ball slams.
• Burpees Broad Jump: His time of 05:46 was slower than average, suggesting room for improvement in explosive power and cardiovascular endurance.
  • Training Strategy: Add plyometric exercises like box jumps and burpee variations to enhance explosive power and endurance.
  • Suggested Drills: Tabata burpees, box jumps, and lateral burpees over a hurdle.
• Sled Pull: With a time of 05:37, Steven can improve his upper body strength and pulling technique.
  • Training Strategy: Focus on building upper body strength, particularly in the back and arms, while practicing sled pulls with increasing resistance.
  • Suggested Exercises: Bent-over rows, seated rows, and resistance band pulls.
• Ski Erg: Although a minor area for improvement, Steven can cut down his time in this segment with enhanced technique and strength.
  • Training Strategy: Practice ski erg intervals focusing on form and power output, incorporating core strengthening exercises.
  • Suggested Exercises: Core rotations, Russian twists, and ski erg sprints.

Race Strategies

• Start Smart: While Steven's initial running pace was slightly slower, he quickly gained momentum. Begin the race with a steady pace, avoiding burnout in the early stages.
• Efficient Transitions: With his Roxzone time faster than average, maintaining focus during transitions is crucial. Practice quick transitions in training to maintain momentum.
• Compromised Running: Post-strength exercises, focus on maintaining form and cadence in running. Practice compromised running drills, such as running immediately after strength exercises, to simulate race conditions.
• Focus on Strength-Endurance: Integrate strength-endurance workouts to balance his strong running ability with improved performance in strength segments.