Hairul Muhd Hyrox Result

Overall Performance

Muhd Hairul delivered a commendable performance in the 2024 Singapore Hyrox race, achieving an overall rank of 325 out of 1115 athletes, placing him in the top 29%. Within his age group of 16-24, he ranked 20th out of 77, which places him in the top 25%. His overall time was 01:34:27. Notably, his total running time was 00:47:28, which was 00:36 slower than the average, indicating a slight need for improvement in his running efficiency. However, his ability to pace himself was generally consistent, although his initial running segments were slightly slower than average, suggesting he may have started conservatively. Notably, his performance in strength segments such as the Sled Push and Burpees Broad Jump was significantly above average, indicating a strong proficiency in strength-based exercises, making him a well-rounded athlete with a slight inclination towards strength.

Segments to Improve

• Wall Balls: His time of 08:34 was 01:10 slower than average. To improve, Muhd should focus on enhancing his squat strength and shoulder endurance. Exercises such as thrusters, overhead presses, and wall ball drills can be particularly beneficial.
• Sled Pull: With a time of 05:59, which was 00:29 slower than average, Muhd can improve by integrating sled pull variations, rope pulls, and rowing exercises into his training to build back and grip strength.
• Farmers Carry: His performance was 00:52 slower than average. Improving grip strength and core stability through deadlifts, shrugs, and varied farmers carry drills will enhance performance.
• Sandbag Lunges: Muhd was 00:14 slower than average. To improve, he should incorporate weighted lunges, Bulgarian split squats, and sandbag drills to build lower body strength and stability.
• Ski Erg: With a time of 05:10, which is 00:36 slower than average, Muhd should focus on improving his endurance and technique through interval training, rowing, and high-intensity interval training (HIIT) sessions on the Ski Erg.
• Rowing: His performance was 00:19 slower than the average. Muhd should focus on technique refinement and cardiovascular endurance through rowing intervals, cross-training with swimming or cycling, and circuit training.

Race Strategies

• Pacing: Muhd should look to maintain a steady pace throughout the race, particularly in the initial running segments where he was slightly slower than average. Implementing negative splits in training can help achieve this.
• Transition Efficiency: Although his Roxzone time was faster than average, optimizing transitions further can shave additional seconds off his total time. Practice quick transitions in training environments.
• Compromised Running: Since some strength segments affected his subsequent running times, practicing compromised running—running immediately after high-intensity strength exercises—can improve endurance under fatigue.
• Strength-Endurance Balance: Given his stronger performance in strength segments, maintaining this while working on running efficiency will make him a more balanced athlete.