Hashim Farhan Hyrox Result

Overall Performance

Farhan Hashim delivered a commendable performance in the 2024 Hyrox Singapore race, achieving an overall rank of 368 out of 1115 athletes, placing him in the top 33%. Within his age group (30-34), he ranked 104th out of 292 athletes, placing him in the top 35%. His overall time was 01:37:05.

Farhan's total running time was 00:46:54, which is 01:01 faster than the average, indicating a strong running capability. His best running lap was 00:05:13. However, examining his performance from Running 1 to Running 4, Farhan appears to have started the race at a rapid pace, with times consistently faster than the average. This could have led to fatigue in the later stages of the race, as indicated by slower times in Running 5 through Running 8. His profile leans towards a strong runner, suggesting he should focus more on enhancing his strength components.

Segments to Improve

• Roxzone: Farhan spent 00:08:48 in the roxzone, which is 00:40 slower than average. To improve, focus on transition efficiency between exercises. Practice transition drills, like quickly moving from one exercise to another with minimal rest, and incorporate high-intensity interval training to increase overall fitness.
• Wall Balls: Completing this segment in 00:08:04, which was 00:19 slower than average, suggests a need for improved form and endurance. Focus on exercises such as squats and overhead presses to build strength. Practice wall ball throws with attention to technique—keep the core engaged and use the legs to drive the throw.
• Sandbag Lunges: At 00:06:25, 00:27 slower than average, Farhan could benefit from exercises to strengthen the lower body and improve stability, such as lunges, weighted step-ups, and balance drills. Focus on maintaining a steady rhythm and proper form during lunges.
• Farmers Carry: With a time of 00:02:41, 00:14 slower than average, Farhan should work on grip strength and core stability. Incorporate farmers walks and core exercises into his routine.
• Rowing: Completing this segment in 00:05:18, which was 00:14 slower than average, suggests a need for improved rowing technique and cardiovascular endurance. Focus on rowing drills that emphasize technique and power output. Include interval training on the rowing machine to boost endurance.

Race Strategies

• Start with Controlled Pacing: Avoid starting too fast. Aim for a more consistent pace across the first few running segments to conserve energy for the latter part of the race.
• Efficient Transitions: Practice quick transitions to reduce time spent in the roxzone. Visualize transitions during training to improve speed and efficiency.
• Maintain Form Under Fatigue: Focus on maintaining proper form during strength exercises, especially when fatigued. This will help conserve energy and avoid unnecessary slowdowns.
• Nutrition and Hydration: Ensure proper fuel intake before and during the race to maintain energy levels. Hydration should be managed effectively to prevent fatigue.