Kalhara Vihanga Hyrox Result

Overall Performance

Vihanga Kalhara demonstrated a competitive performance in the 2024 Paris Hyrox race, ranking in the top 48% overall and the top 52% in his age group (30-34 years). He showcased a particular strength in the strength-based exercises, with faster than average times in the Ski Erg, Sled Pull, Rowing, Sandbag Lunges, and Wall Balls segments. His fastest times were recorded in the Wall Balls and Sandbag Lunges segments, where he was significantly faster than average. There is, however, room for improvement in his running performance, which was slower than average, indicating a need for enhanced endurance and pacing strategy. Vihanga started the race strong, with his first running segment being faster than average, but his pace decreased as the race progressed, suggesting fatigue or inadequate pacing.

Segments to Improve

• Running: Considering that Vihanga's total running time was slower than average, he could benefit from incorporating more endurance running into his training. Long distance running, interval training, and tempo runs could aid in increasing his stamina and pace. Additionally, training on varying terrains and elevations can help improve his adaptability and resilience.
• Roxzone: Vihanga's Roxzone time was slower than average, indicating that he might have taken longer rest periods or slower transitions between exercises. To improve in this area, he could practice quick transitions and incorporate active recovery exercises, such as light jogging or dynamic stretching, to maintain his heart rate and keep his muscles engaged between segments.
• Burpees Broad Jump: With a slower than average time in this segment, Vihanga could focus on improving his explosive power and agility. Exercises such as plyometrics, box jumps, and agility ladder drills could be beneficial. He could also benefit from practicing the burpees broad jump movement specifically, to enhance his technique and efficiency.
• Sled Push: Vihanga's time in this segment was slightly slower than average. Incorporating strength training, particularly lower body exercises like squats, lunges and deadlifts, can help improve his performance in this area.

Race Strategies

For better race performance, Vihanga could implement the following strategies:

1. Pacing: Instead of starting out strong and slowing down, he could aim for a steady and sustainable pace throughout the race. This will help conserve energy for the latter parts of the race.
2. Transitions: Practicing quick and efficient transitions between exercises can significantly reduce his total time. This could involve strategizing the best way to move between stations and planning for minimal rest time.
3. Hydration and Nutrition: Ensuring adequate hydration and nutrition before and during the race can greatly influence performance. Vihanga might benefit from a pre-race meal rich in carbohydrates for sustained energy and having a hydration plan for during the race.