Zeng Irvin Hyrox Result

Overall Performance

Irvin Zeng delivered a strong performance at the 2024 Singapore National Stadium Hyrox race, securing an impressive overall rank of 110 out of 1325 athletes and 19th in his age group of 35-39. His total running time of 38:23 was notably 3:04 faster than the average, highlighting his strength as a runner. This suggests that Irvin has a runner profile, excelling in running segments, with particular efficiency in the mid-race running sections. However, he started slightly slower than average, as observed in Running 1, but quickly gained momentum, depicting a strategic build-up in pace.

Segments to Improve

• Wall Balls: Irvin was 1:22 slower than average, indicating a need for improvement in this segment. Focus on increasing shoulder endurance and explosive power. Specific exercises include:
  • Wall Ball Drills: Practice with varying weights to improve stamina.
  • Overhead Press: To build shoulder strength and endurance.
  • Plyometric Training: Box jumps and medicine ball slams to enhance explosiveness.
• Sled Pull: With a 1:06 slower time, Irvin can benefit from enhanced grip strength and pulling power. Recommended exercises include:
  • Deadlifts: Focus on both traditional and Romanian styles for strength.
  • Rope Pulls: Use battle ropes or sled rope pulls to simulate the race conditions.
  • Core Workouts: Planks and Russian twists to improve core stability for pulling.
• Roxzone: Slower transitions were noted, with a time of 00:42 slower than average. Improving overall fitness and transition speed will be beneficial. Focus on:
  • Transition Drills: Simulate race conditions and practice quick transitions between exercises.
  • Interval Training: High-intensity interval training (HIIT) to boost cardiovascular fitness.
• Farmers Carry: Irvin was 00:33 slower than average, suggesting a need for grip and core improvement. Recommended exercises include:
  • Farmers Walks: Use heavier weights to build grip strength and endurance.
  • Core Strengthening: Hanging leg raises and side planks for core stability.
• Ski Erg and Rowing: Both segments showed slower times, suggesting a need for improved aerobic capacity and technique. Focus on:
  • Technique Drills: Work on maintaining efficient form to reduce energy expenditure.
  • Endurance Workouts: Long, steady-state cardio sessions to build aerobic capacity.

Race Strategies

• Pacing Strategy: Start the race with a steady, controlled pace to conserve energy for the latter stages. Given Irvin's strength in mid-race running segments, maintaining a balanced pace can prevent early fatigue and improve overall performance.
• Efficient Transitions: Focus on reducing transition times by practicing quick transitions in training. Simulate race conditions to become more accustomed to rapid changes between exercise zones.
• Compromised Running: Incorporate compromised running drills post strength exercises during training sessions to better adapt to the fatigue experienced during the transitions and non-running segments.