Cheung Joey Hyrox Result

Overall Performance

Joey Cheung's performance in the 2024 Singapore National Stadium HYROX race was commendable, placing him in the top 56% overall and 60% within his age group. His overall time was 01:58:13. Notably, Joey displayed a strong aptitude in strength-based exercises, as evidenced by his exceptional performance in Burpees Broad Jump and Wall Balls, where he was markedly faster than the average. However, his total running time was slower than the average by 02:14, indicating that running is an area needing improvement. Joey's pacing strategy could be fine-tuned; he started slower than average in the first running segment but improved as the race progressed, showing potential for better overall pacing. Overall, Joey shows a hybrid profile with a slight strength-oriented bias.

Segments to Improve

• Running (Total Running Time: 00:59:55)

  Joey's total running time was 02:14 slower than the average. It is crucial to enhance his running endurance and speed. Consider the following training strategies:

  • Interval Training: Incorporate short bursts of high-intensity running followed by rest periods to improve speed and cardiovascular endurance.
  • Tempo Runs: Include tempo runs in training to increase lactate threshold and overall pace.
  • Form Drills: Focus on running form drills, such as high knees and butt kicks, to improve running efficiency.
• Roxzone (00:13:53)

  The Roxzone time was significantly slower than average. Improving transition speed and overall fitness is essential:

  • Transition Drills: Practice quick transitions between exercises with a focus on minimizing rest.
  • Functional Circuit Training: Engage in circuit training that simulates race conditions to enhance fitness and reduce transition times.
• Sandbag Lunges (00:07:21)

  Though faster than average, potential for improvement remains. Focus on these strategies:

  • Strength Training: Incorporate lunges with varying weights to build strength and endurance.
  • Core Stability: Engage in core exercises like planks to improve balance during lunges.
• Farmers Carry (00:03:05)

  Improving grip strength and endurance will be beneficial:

  • Grip Strength Exercises: Include exercises like dead hangs and farmer's walks with heavier weights.
  • Core and Shoulder Stability: Perform exercises targeting shoulder endurance and core stability.

Race Strategies

• Pacing Strategy: Start with a pace closer to the average in the initial running segments to avoid lagging behind early on.
• Compromised Running: Practice running directly after strength exercises to simulate race conditions and enhance performance under fatigue.
• Efficient Transitions: Focus on minimizing time spent in the Roxzone by practicing quick transitions and maintaining a steady pace between exercise zones.