Tan Rachel Hyrox Result

Overall Performance

Rachel Tan delivered a commendable performance at the 2024 Singapore Hyrox event, achieving an overall rank of 273, placing her in the top 24% of participants. In her age category (35-39), she ranked 69th, highlighting her competitive edge. Her total running time of 01:03:11 was 16 seconds faster than the average, indicating that she has a strong runner profile. However, her running performance in the latter stages suggests a potential issue with pacing, as her initial running laps were significantly faster than average, while the final ones slowed considerably. This pattern indicates starting the race too fast, leading to fatigue in the later stages. Additionally, her transition times in the Roxzone were efficiently managed, contributing to her overall performance.

Segments to Improve

• Sled Pull (11:03, 02:40 slower than average): This segment presents the greatest opportunity for improvement. Rachel can focus on increasing upper body and core strength.
  • Exercises: Incorporate sled drags, rope pulls, and bent-over rows into her routine. These exercises will enhance the muscles used during the sled pull.
  • Form Correction: Emphasize maintaining a low stance with a strong core and pulling through the legs, not just the arms, to distribute the effort effectively.
• Sled Push (04:45, 01:06 slower than average): This segment can benefit from both strength and technique improvements.
  • Exercises: Practice heavy sled pushes, leg press, and box squats to increase leg strength.
  • Technique: Focus on a steady pace with consistent breathing to avoid early fatigue. Use shorter, more powerful strides.
• Running 8 (12:47, 03:10 slower than average): Fatigue management is crucial here, especially after the strength-intensive sandbag lunges.
  • Compromised Running Drills: Perform running intervals after strength exercises to simulate race fatigue and build endurance.
  • Strategy: Practice negative splits in training to learn how to pace effectively for a stronger finish.
• Farmers Carry (03:27, 00:29 slower than average):
  • Exercises: Incorporate grip strength exercises like dead hangs and farmer's walks with varying weights and distances.
  • Form: Focus on maintaining an upright posture and engaging the core to distribute the weight evenly.
• Wall Balls (07:25, 00:09 slower than average):
  • Exercises: Increase leg and shoulder endurance with high-rep squats and shoulder presses.
  • Technique: Work on the rhythm of the squat and throw to maintain efficiency and reduce rest time.

Race Strategies

• Pacing: Implement a more controlled start to avoid early fatigue. Aim for a consistent pace across all running segments, saving energy for the final stages.
• Efficient Transitions: While Rachel's Roxzone transitions are good, further reduction in transition time can be achieved by practicing quick gear changes and maintaining focus.
• Nutrition and Hydration: Develop a nutrition strategy that supports sustained energy levels throughout the race, focusing on hydration and quick digestive carbohydrates.
• Strength-Endurance Hybrid Training: Given her runner profile, incorporating more strength-endurance hybrid workouts will balance her performance across all segments.