Ng Desmond Hyrox Result

Overall Performance

Desmond Ng participated in the 2024 Singapore National Stadium Hyrox event, finishing with an overall time of 02:19:06, placing him in the top 70% of all athletes and in the top 68% of his age group (50-54). His total running time of 01:10:03 was 49 seconds slower than the average, suggesting a need for improvement in running efficiency and speed. Although his running segments began too slow (Running 1: 91st percentile rank), he picked up pace significantly in subsequent segments (Running 2, 3, and 4), indicating a strong recovery capability. Overall, Desmond displayed a hybrid athlete profile, showing strength in sections like the Sled Pull and Sled Push but needs improvement in running and endurance-based sections.

Segments to Improve

• Running Segments: Desmond's running, particularly in Running 1 and Running 6, was slower than average. To enhance his running pace and endurance, Desmond should incorporate interval training and tempo runs into his routine. Interval training can include 400m repeats at a significantly faster pace than his race pace, with equal rest periods. Tempo runs at a steady pace slightly faster than his current race pace can improve his lactate threshold.
• Wall Balls: Desmond was 1:12 slower than average, suggesting a need for both technique improvement and strength endurance. Incorporating wall ball interval training with varying weights and focusing on maintaining a consistent rhythm can aid in performance. Additionally, core strengthening exercises like Russian twists and planks can help with stability during this segment.
• Roxzone Transitions: With a Roxzone time 39 seconds slower than average, improving overall fitness and transition efficiency is crucial. Transition drills that simulate race conditions, such as moving quickly from a running segment to strength exercises, can enhance transition times. Practicing quick gear changes and mental preparation for upcoming segments during training can also be beneficial.
• Farmers Carry: This segment was 58 seconds slower than average, indicating a need for grip strength and endurance training. Exercises like dead hangs, dumbbell shrugs, and farmer's walks with progressively heavier weights can improve this area.

Race Strategies

• Pacing Strategy: To avoid starting too slow, Desmond should focus on a more consistent pace from the onset, leveraging his recovery ability demonstrated in middle segments. Implementing a pacing strategy that balances effort across running and strength sections can help maintain energy levels.
• Energy Management: Implementing a nutritional strategy pre-race and during the race can help sustain energy levels. Consuming easily digestible carbohydrates and maintaining hydration is key.
• Mental Preparation: Mental fortitude during transitions and challenging segments like the Wall Balls and Farmers Carry can significantly impact performance. Techniques such as visualization and positive self-talk, practiced during training, can be vital during competitive situations.