Yusoff Mohamed Aizat Amali Hyrox Result

Overall Performance

Mohamed Aizat Amali Yusoff demonstrated a solid performance at the 2024 Singapore National Stadium Hyrox race, ranking in the top 70% overall and top 73% within his age group. His overall time of 02:21:22 highlights his endurance and ability to complete the challenging event. However, his total running time was 04:51 slower than the average, indicating a need for improvement in this area. He showed a strong start in the initial running segments, suggesting a tendency to start too fast. His performance in strength-based exercises, such as the Sled Push and Sandbag Lunges, was quite strong, revealing a hybrid athlete profile with a slight strength bias. The Roxzone time was slower than average, suggesting room for improvement in transitions and overall fitness endurance.

Segments to Improve

• Running Total: While initial running segments were impressive, the total running time indicates a need for sustained endurance. To improve running performance:
  • Tempo Runs: Incorporate weekly tempo runs to build stamina and pace awareness.
  • Interval Training: Add short, high-intensity interval workouts to enhance speed and recovery.
  • Long Runs: Schedule weekly long runs to increase aerobic capacity and mental resilience.
• Roxzone: The slower Roxzone time suggests the need for efficient transitions. To enhance this:
  • Transition Drills: Practice quick transitions between different exercise styles and equipment.
  • Functional Fitness: Engage in circuit training that mimics race conditions to improve overall fitness and adaptability.
• Farmers Carry: This segment was significantly slower, indicating a need for grip and core strength improvement:
  • Grip Strength Exercises: Include dead hangs and farmer's walks with incremental weight increases.
  • Core Stability Workouts: Incorporate planks, Russian twists, and medicine ball exercises to enhance core endurance.
• Wall Balls: While faster than average, optimizing technique could further improve performance:
  • Form Correction: Focus on a powerful hip drive and consistent breathing to maintain rhythm.
  • Plyometric Training: Add box jumps and squat jumps to increase explosive power.

Race Strategies

• Pacing: Start at a sustainable pace to conserve energy for later stages. Use initial running segments to gauge effort without overexerting.
• Energy Management: Focus on maintaining a steady effort, particularly in the middle and later running segments, to avoid significant slowdowns.
• Mindful Transitions: Minimize time spent in the Roxzone by rehearsing transitions and developing a consistent approach to each station.
• Compromised Running: Practice running immediately after fatigue-inducing exercises like the Farmers Carry to simulate race conditions and improve recovery.