Atmajaya Putu Hyrox Result

Overall Performance

Putu Atmajaya delivered a commendable performance in the 2024 Singapore Hyrox event, ranking in the top 40% of his age group and the top 38% overall. Despite some slower running times compared to the average, he demonstrated exceptional strength and endurance in segments like the Sandbag Lunges and Wall Balls, where he performed significantly better than average. His pacing indicates a strong start in the initial running laps, but a noticeable decline occurred in the latter stages, suggesting a potential need for improved endurance or pacing strategy. Overall, his performance suggests a balanced profile with a slight inclination towards strength, as evidenced by his superior performance in strength-based exercises compared to running.

Segments to Improve

• Total Running Time: The total running time was 4:19 slower than average, indicating a need for improved running endurance and efficiency. To enhance running performance:
  • Interval Training: Incorporate intervals of high-intensity running followed by periods of rest or low-intensity jogging. Focus on improving speed and cardiovascular efficiency.
  • Long Runs: Add weekly long runs to build aerobic endurance, gradually increasing the distance over time.
  • Form Drills: Practice drills such as high knees, butt kicks, and strides to improve running form and efficiency.
• Burpees Broad Jump: This segment was 18 seconds slower than average. To improve:
  • Strength Training: Focus on explosive power exercises like box jumps and plyometrics to enhance jumping ability.
  • Technique Refinement: Work on the efficiency of the transition from the burpee to the broad jump with minimal rest in between.
• Sled Pull: At 12 seconds slower than average, the sled pull offers room for improvement:
  • Upper Body Strength: Incorporate exercises targeting the back, shoulders, and arms, such as rows and deadlifts.
  • Grip Strength: Perform farmer's carries and dead hangs to improve grip strength, which is crucial for the sled pull.
• Rowing: 11 seconds slower than average, rowing can be improved with:
  • Technique Focus: Emphasize the correct rowing technique, using a strong leg drive, followed by body swing and arm pull.
  • Endurance Rowing: Include longer rowing sessions at a steady pace to build endurance and efficiency.

Race Strategies

• Pacing Strategy: Start at a sustainable pace rather than a fast start to conserve energy for the latter stages of the race. Consider a negative split strategy where the second half of the race is faster than the first.
• Transition Efficiency: Optimize time in the roxzone by practicing quick transitions between exercises during training sessions. This will help in minimizing rest and maintaining momentum.
• Compromised Running Training: Simulate race conditions by practicing running immediately after high-intensity exercises to adapt to the physical demands of the event.