Koh Brandon Hyrox Result

Overall Performance:

Brandon Koh demonstrated remarkable potential in the 2024 New York HYROX race, finishing in the top 13% overall and top 15% in his age group. His performance indicates a balanced athlete with strengths in both running and strength exercises, as evidenced by his top percentile rankings in the Sled Push, Sled Pull, Burpees Broad Jump, Sandbag Lunges, and Wall Balls. However, his total running time was 03:09 slower than average, suggesting a need for improvement in endurance and pace management. The initial faster pace in Running 1, compared to later segments, indicates a potential issue with pacing strategy, possibly starting too fast. Brandon appears to have a more strength-oriented profile, given his better performance in strength exercises compared to total running time.

Segments to Improve:

• Running Total: To enhance endurance and speed, Brandon should focus on interval training, long-distance runs at a steady pace, and tempo runs to improve lactate threshold. Incorporating hill sprints will also build strength and power, translating to better running efficiency.
• Roxzone: Improving transition times between exercises requires not only physical conditioning but also practice in the specific transitions encountered in a HYROX race. Circuit training that mimics the race's structure, focusing on quick shifts between strength exercises and running, will be beneficial. Additionally, working on overall fitness to minimize rest time is crucial.
• Rowing and Ski Erg: For these ergometer-based segments, Brandon should work on both technique and power. Incorporating interval training on the rower and ski erg, with a focus on maintaining a consistent stroke rate and power output, will help. Technique drills, under the guidance of a coach if possible, can ensure efficiency and prevent energy wastage during these exercises.

Race Strategies:

• Improved Pacing: Start the race at a sustainable pace, avoiding the temptation to go out too fast. Use a sports watch to monitor pace in real-time, aiming to keep a consistent speed that aligns with training performances.
• Transitions: Practice quick transitions between running and strength exercises. This can be simulated during training sessions by setting up a mock race environment, moving swiftly from one exercise to the next without unnecessary delays.
• Strength and Endurance Balance: Given Brandon's stronger performance in strength-oriented tasks, it's important to maintain this advantage while improving running endurance. This can be achieved by integrating strength workouts that have an aerobic component, such as circuit training with minimal rest between sets.
• Recovery and Nutrition: Implement a structured recovery and nutrition plan focusing on muscle repair and glycogen replenishment, essential for endurance athletes participating in events like HYROX. This includes post-workout protein intake, hydration strategies, and rest days.

By addressing these key areas, Brandon Koh can build on his solid HYROX foundation, turning identified weaknesses into strengths and achieving a more balanced overall performance in future races.