Tong Denise Hyrox Result

Overall Performance

Denise Tong delivered an impressive performance in the 2024 Singapore Hyrox event, securing an overall rank of 275 out of 1115 athletes, placing her within the top 24%. Her ranking in the 30-34 age group was 73 out of 292, which is the top 25%. A key strength in her performance was evident in her total running time of 00:52:47, which was 10:54 faster than the average. This indicates a strong runner's profile. However, her performance in the strength-based exercises, particularly the Wall Balls and Farmers Carry, was less competitive, suggesting an area for improvement in strength training. Her initial running segments indicate a strong start, suggesting a strategic but sustainable pace.

Segments to Improve

• Wall Balls (00:12:52) - 00:06:29 slower than the 25th percentile.

Training Strategies: Focus on developing shoulder and leg endurance. Incorporate wall ball drills with progressive overload. Practice maintaining form under fatigue by executing high-repetition sets with lighter weights and gradually increasing the load.

• Exercises: Wall Ball Shots, Thrusters, Overhead Squats.
• Drills: Tabata Wall Balls, AMRAP (As Many Rounds As Possible) Wall Ball circuits.
• Routines: Combine wall balls with short running intervals to mimic race conditions.
• Sled Pull (00:12:42) - 00:04:59 slower than the 25th percentile.

Training Strategies: Enhance back and core strength with sled pull variations. Utilize progressive resistance in training to build pulling strength.

• Exercises: Sled Pulls, Bent-over Rows, Deadlifts.
• Drills: Timed sled pulls with increasing resistance.
• Routines: Integrate sled pulls with core stabilization exercises to improve form and efficiency.
• Farmers Carry (00:05:11) - 00:02:33 slower than the 25th percentile.

Training Strategies: Improve grip strength and upper body endurance. Progressively increase the weight and distance in training.

• Exercises: Farmers Walk, Dumbbell Holds, Trap Bar Deadlifts.
• Drills: Interval carries with varied weights and distances.
• Routines: Integrate carries with short recovery runs to simulate race fatigue.
• Ski Erg (00:06:41) - 00:01:10 slower than the 25th percentile.

Training Strategies: Focus on improving cardiovascular endurance and technique. Emphasize efficient movement and breathing techniques.

• Exercises: Ski Erg Intervals, High-Intensity Interval Training (HIIT).
• Drills: Technique-focused, low-resistance Ski Erg sessions.
• Routines: Combine Ski Erg sprints with core exercises to enhance stability and efficiency.

Race Strategies

• Pacing Strategy: Maintain a balanced pace throughout the running segments, leveraging her running strength without exhausting energy reserves early on.
• Transition Efficiency: Work on minimizing transition time between exercise zones. Practice quick and efficient transitions in training to reduce Roxzone time.
• Strength-Endurance Balance: Prioritize strength-endurance training to improve performance in strength-based exercises without compromising running ability.
• Compromised Running Drills: Simulate race conditions with compromised running scenarios, practicing running immediately after strength exercises to adapt to race-day fatigue.