Chew Chien Liang Hyrox Result

Overall Performance

Chien Liang Chew's performance at the 2024 Singapore National Stadium Hyrox event places him in the top 62% overall and top 55% in his age group. His overall time of 02:05:33 shows a strong performance in strength-based exercises, notably the Burpees Broad Jump and Sandbag Lunges, where he outperformed the average significantly. However, his total running time was 07:38 slower than average, indicating a need for improved running capability. His pacing analysis suggests that he started off slower than average in the initial runs and experienced a significant slowdown in Running 4. This indicates an opportunity to improve endurance and pacing strategy. Chien appears to have a hybrid profile, with strong performances in strength exercises but a need to improve both running and transition efficiency.

Segments to Improve

• Running: Since the total running time was slower than average, focus on running efficiency and endurance. Specific training strategies include:
  • Interval Training: Incorporate high-intensity interval training (HIIT) to improve speed and cardiovascular endurance. For example, 400m sprints with 1-minute rest, repeated 6-8 times.
  • Long Slow Distance Runs: Gradually increase the distance of your weekly long run to build endurance. Aim for a pace where you can comfortably converse.
  • Tempo Runs: Include weekly tempo runs to improve your lactate threshold. Run at a pace that is comfortably challenging for 20 minutes.
• Roxzone: The time spent in the roxzone was slower than average, indicating a need to enhance transition speed and overall fitness. Consider:
  • Transition Drills: Practice quick transitions between different exercises. Set up a circuit with minimal rest to simulate race conditions.
  • Functional Fitness Workouts: Engage in workouts that combine running with strength exercises to improve overall fitness and transition efficiency.
• Sled Pull: This segment was notably slower. To improve:
  • Technique Focus: Ensure proper form, using a low, steady pull with consistent leg drive.
  • Strength Training: Incorporate exercises such as deadlifts, bent-over rows, and core stabilization drills to enhance pulling strength.
• Rowing: To enhance performance in rowing:
  • Technique Improvement: Focus on efficient rowing technique with a strong drive phase and relaxed recovery.
  • Rowing Intervals: Perform interval training on the rowing machine, such as 500m sprints with 2 minutes rest, to boost power and endurance.
• Farmer's Carry: While slightly below average, improving grip strength and endurance can yield better results:
  • Grip Strength Exercises: Include exercises like dead hangs, farmer's walks with heavier weights, and wrist curls in your routine.
• Ski Erg: To improve:
  • Technique Drills: Focus on maintaining a strong, consistent stroke with proper body positioning.
  • Power Development: Engage in exercises such as medicine ball slams and plyometric push-ups to enhance upper body power.

Race Strategies

• Start at a Sustainable Pace: Avoid starting too slow as seen in the initial runs. Implement a pacing strategy that allows for gradual acceleration throughout the race.
• Efficient Transitions: Minimize time spent in transitions by practicing quick shifts from running to strength exercises during training.
• Balanced Effort Distribution: Distribute effort evenly across running and strength segments to avoid fatigue in later stages, particularly in longer runs like Running 4.
• Use Strength Segments to Gain Time: Capitalize on strong segments like Burpees Broad Jump and Sandbag Lunges to make up for slower running times.