Ong Royston Hyrox Result

Overall Performance

Royston Ong delivered a commendable performance in the 2024 Singapore National Stadium HYROX race, finishing at 01:46:28, placing him in the top 43% overall and the top 39% in his age group. His total running time of 00:48:52 was notably 03:02 faster than the average, indicating a strong running profile. This suggests Royston excels in running, but there is room for improvement in strength-based exercises. Analyzing his running splits, Royston started strong, pacing faster than average in the initial running segments, demonstrating effective energy management at the start but slightly declining in later segments.

Segments to Improve

• Farmers Carry (00:04:28): Royston was 01:47 slower than average, highlighting a need to enhance grip strength and overall endurance. Training Strategy: Incorporate Farmers Walks with progressively heavier weights, focus on grip strength exercises such as dead hangs and wrist curls, and include core stability workouts to maintain posture under load.
• Roxzone (00:09:55): Slower transition times suggest a need for improved efficiency. Training Strategy: Practice transition drills to streamline movements between exercises. Implement circuit training with minimal rest to simulate race conditions and enhance cardiovascular fitness.
• Sled Push (00:04:53): Being 01:12 slower than average indicates room for strength improvement. Training Strategy: Integrate sled push workouts with varying loads, focus on lower body strength exercises like squats and lunges, and plyometric training to boost explosive power.
• Wall Balls (00:09:01): Slightly slower than average, suggesting a need for better technique and endurance. Training Strategy: Incorporate wall ball drills focusing on form, such as maintaining a consistent squat depth and smooth catch-release motion. Include high-rep squat workouts to build endurance.
• Sled Pull (00:06:29): Slightly below average performance suggests a need for improved pulling strength. Training Strategy: Add sled pull variations with increasing resistance, focus on upper body strength with rows and lat pulls, and integrate compound lifts like deadlifts to boost overall power.

Race Strategies

• Optimal Pacing: Maintain a steady pace in initial running segments without overexerting, ensuring energy conservation for strength-intensive exercises.
• Efficient Transitions: Focus on minimizing time spent in the Roxzone by rehearsing quick transitions during training to enhance overall race time.
• Strength-Endurance Balance: Given the strong running profile, prioritize strength training to build endurance in exercises where performance lagged, such as the sled push and farmers carry.

By addressing these areas with targeted training, Royston can enhance his HYROX performance, achieving a more balanced and competitive profile in future races.