Loh Zinyi Hyrox Result

Overall Performance

Zinyi Loh delivered a commendable performance in the 2024 Hyrox Singapore event, securing an overall rank of 200 out of 1115 athletes, placing her in the top 17%. Within her age group of 25-29, she ranked 40th out of 177, which positions her in the top 22%. Her total race time was 01:47:06, with a total running time of 00:55:12, which was 40 seconds slower than the average. This suggests that while Zinyi has a strong running capability, especially evident in some of the running segments where she was faster than average, there is room for improvement in maintaining consistent speed throughout. Her performance indicates a hybrid profile, as she performed well in both running and strength segments, but her running could benefit from increased endurance and pacing strategies. Notably, her initial running segments showed a strong start, but there may have been a slight drop in pace as the race progressed, indicating a need for better pacing strategies.

Segments to Improve

• Running (Total): To improve overall running time, focus on endurance training and pacing practices. Suggested Exercises: Long-distance runs at a steady pace, interval training to increase speed endurance, and tempo runs to improve lactate threshold.
• Roxzone: The time in the transition zones was slower than average, suggesting a need for quicker transitions. Suggested Drills: Practice quick transitions between different exercises to simulate race conditions, and work on efficiency in equipment handling and movement between zones.
• Farmers Carry: This segment was significantly slower than average. Suggested Exercises: Incorporate grip strength exercises like dead hangs and forearm curls, and practice carrying progressively heavier weights over increasing distances to build strength and endurance.
• Burpees Broad Jump: Although faster than average, there is still room for improvement. Focus on explosive power and endurance. Suggested Exercises: Plyometric exercises such as box jumps, and burpee variations to build explosive strength and efficiency.
• Sled Push: Speed can be enhanced by increasing lower body strength. Suggested Exercises: Incorporate heavy sled pushes and squats to build leg strength, and practice pushing with varied weight loads to enhance power.
• Rowing: Work on technique and endurance. Suggested Drills: Interval rowing sessions focusing on stroke efficiency, and longer sessions at a moderate pace to build cardiovascular endurance.

Race Strategies

• Pacing Strategy: Start with a controlled pace to preserve energy for later stages. Focus on maintaining a consistent speed across all running segments to avoid fatigue.
• Transition Efficiency: Practice smooth and quick transitions in training to minimize time spent in the roxzone. Focus on mental readiness and the mechanics of moving from one exercise to the next.
• Strength-Endurance Balance: Incorporate workouts that simulate race conditions, alternating between running and strength exercises to improve performance under fatigue.
• Race Simulation: Regularly simulate race conditions during training to adapt to the physical and mental demands of the full event, ensuring familiarity and preparedness for race day.