Aw Don Hyrox Result

Overall Performance

Don Aw delivered a solid performance in the 2024 Singapore HYROX event, ranking in the top 28% overall and top 29% within his age group. His overall time was 01:34:06, and he demonstrated a balanced profile with slight leanings towards running capability, evidenced by a total running time only 2 seconds slower than the average. However, his initial running splits suggest he started the race at a slightly faster pace, as seen in Running 1, where he was 16 seconds faster than the average. This pacing may have contributed to later fatigue in the race, reflected in slower times during the middle and later running segments.

Segments to Improve

• Burpees Broad Jump:
  Don was 30 seconds slower than average in this segment, ranking in the 67th percentile. To improve:
  • Integrate plyometric exercises such as box jumps and explosive push-ups to enhance power and speed.
  • Focus on core stability drills to improve balance and efficiency during the jump phase.
  • Practice compound exercises like kettlebell swings to build overall strength.
• Sled Pull:
  A significant area needing improvement with a time 31 seconds slower than average. Suggested strategies include:
  • Enhance upper body and core strength through resisted pulls and TRX rows.
  • Incorporate sled drag drills with varying resistance to simulate race conditions.
  • Improve grip strength with exercises like farmer's walks and dead hangs.
• Sandbag Lunges:
  This segment was 12 seconds slower than average. To address this:
  • Conduct weighted lunge variations to build leg strength and endurance.
  • Focus on mobility and flexibility drills to enhance range of motion and prevent fatigue.
  • Incorporate circuit training that includes lunges to simulate race fatigue.
• Farmers Carry:
  Performance was 18 seconds slower than average. Suggested improvements:
  • Integrate heavy carries into weekly routines to improve grip and core strength.
  • Practice core stabilization exercises to maintain posture during carries.
  • Use interval training to build endurance for prolonged exertion.

Race Strategies

• Pacing: Begin the race at a more controlled pace to conserve energy for later segments. Consider incorporating negative splits in training to practice starting slower and finishing stronger.
• Transition Efficiency: Work on reducing time spent in the Roxzone by practicing smooth transitions between exercises, focusing on quick recovery techniques such as controlled breathing.
• Compromised Running: Simulate race conditions by running after strength exercises in training to adapt to the sensation of compromised running form and efficiency.
• Hydration and Nutrition: Ensure proper hydration and nutrition leading up to and during the race to maintain energy levels and prevent early fatigue.