Goh Augustine Hyrox Result

Overall Performance

Augustine Goh delivered a commendable performance at the 2024 Singapore National Stadium HYROX race, securing an overall rank of 280 out of 1325 athletes, placing him in the top 21%. Within his age group (30-34), he ranked 101st out of 400 athletes, positioning him in the top 25%, which is notable for its competitiveness. Augustine demonstrated a strong running profile with a total running time of 43:27, which was 2:17 faster than the average. His pacing from Running 1 to Running 4 shows a strategic improvement, indicating a well-managed race start. His performance in the burpees broad jump was exceptional, placing him in the 3rd percentile, demonstrating a potential strength in explosive and dynamic movements.

Segments to Improve

• Roxzone (00:09:30, 87th Percentile Rank): Augustine spent more time in transitions than average, suggesting a need for improved efficiency. To enhance this, he should focus on:
  • Transition Drills: Practice quick transitions between exercises using a stopwatch to simulate race conditions.
  • Cardio-Strength Circuits: Incorporate exercises like shuttle runs followed by immediate weight lifting to improve adaptability and transition speed.
• Sled Pull (00:07:21, 96th Percentile Rank): This segment showed significant room for improvement. Augustine should work on:
  • Grip Strength Training: Exercises such as farmer's walks and dead hangs to enhance grip endurance.
  • Core Stability Work: Planks and rotational exercises to support better sled control.
  • Sled Pull Technique: Focus on steady, strong pulls with a consistent rhythm to conserve energy.
• Sled Push (00:03:44, 74th Percentile Rank): To improve here, Augustine could focus on:
  • Leg Strength Exercises: Squats and lunges to build power.
  • Push Drills: Practice with lighter sleds to develop speed and then progress to heavier loads.
• Rowing (00:05:23, 91st Percentile Rank): Augustine could enhance his performance with:
  • Rowing Technique Improvement: Focus on the catch, drive, finish, and recovery sequence.
  • Interval Training: Short, high-intensity rowing bursts to build cardiovascular capacity and power.
• Farmers Carry (00:02:40, 77th Percentile Rank): To increase efficiency, Augustine should:
  • Grip and Core Strength: Heavy carries with kettlebells to bolster core and grip strength.
  • Walking Lunges: Incorporate these to improve balance and coordination during carries.
• Wall Balls (00:06:31, 38th Percentile Rank): For further improvement:
  • Squat to Press Drills: Practice with lighter medicine balls to enhance fluidity and endurance.
  • Plyometric Training: Box jumps to improve explosive power for throwing the ball.

Race Strategies

• Pacing Strategy: Augustine should maintain his current strategic pacing plan, as his initial running segments showed well-managed speed. However, he should avoid starting too conservatively in the future, given his strong running capacity.
• Energy Conservation: Focus on maintaining consistent energy levels throughout the race, especially during strength-based segments where he tends to lose time.
• Transition Efficiency: Implement a mental checklist for transitions to reduce roxzone time, ensuring that movements between zones are fluid and deliberate.
• Compromised Running Scenario Training: Consider training scenarios where running follows intense strength routines to mimic race fatigue and improve his capacity to maintain speed post-heavy exertion.