Senaen Edwardo Hyrox Result

Overall Performance

Edwardo Senaen delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 10% overall and top 11% in his age group. His overall time was 01:24:29, with a total running time that was 00:40 slower than the average, suggesting a balanced athlete with potential for improvement in both running and strength. Notably, Edwardo's running performance improved significantly in the latter stages, indicating a strong recovery and endurance capacity. His initial running segments were slower, possibly due to starting too conservatively. This pattern suggests that while Edwardo has a solid foundation, there is room to enhance his speed endurance and transition efficiency.

Segments to Improve

• Running Total:

  Edwardo's total running time was slightly slower than average. To improve, he should focus on speed endurance training.

  • Training Strategies: Incorporate interval training sessions with varied paces, such as 400m repeats at 5K pace with short recovery periods.
  • Drills: Include hill sprints and tempo runs to build strength and speed concurrently.
• Roxzone:

  The time spent in the roxzone was slower, suggesting longer transitions or rest periods. Enhancing transition efficiency will benefit overall performance.

  • Training Techniques: Practice quick transitions between exercises in workouts, mimicking race conditions to improve efficiency.
  • Exercises: Perform circuit training with minimal rest to simulate race transitions.
• Rowing:

  Rowing was a slower segment for Edwardo. Improving rowing technique and power output will enhance performance.

  • Technique Focus: Engage with a rowing coach to refine stroke mechanics, emphasizing leg drive and rhythm.
  • Strength Routine: Incorporate deadlifts and power cleans to boost overall power and rowing efficiency.
• Sled Pull:

  Although not significantly slower than average, there's potential for improvement in the sled pull.

  • Training Drills: Engage in sled drag drills with incremental weight increases to build strength and technique.
  • Form Correction: Focus on maintaining a low, stable posture to maximize pulling efficiency.
• Wall Balls and Ski Erg:

  These segments showed minor delays, pointing to opportunities for efficiency gains.

  • Wall Balls: Work on squat depth and explosive upward throws to improve speed and accuracy.
  • Ski Erg: Practice high-intensity intervals on the ski erg to enhance cardiovascular conditioning and technique.

Race Strategies

• Pacing Strategy: Start at a slightly faster pace in the initial running segments to prevent time loss. Use the middle segments to stabilize and maintain a comfortable yet challenging pace.
• Transition Efficiency: Focus on minimizing time in the roxzone by practicing quick, deliberate transitions between exercises during training.
• Energy Management: Implement a nutrition and hydration plan that supports sustained energy levels throughout the race, particularly focusing on the midpoint to avoid fatigue in later stages.
• Mental Preparation: Build mental resilience through visualization techniques and race simulations to maintain focus and composure under fatigue.