Chew Min Hoe Hyrox Result

Overall Performance

Min Hoe Chew delivered a commendable performance in the 2024 Singapore Hyrox race. Ranking 96th overall, he placed in the top 8% of 1115 athletes, and in his age group (45-49), he achieved an impressive 5th place, placing him in the top 5% of 95 athletes. His overall time was 01:19:19. His strength lies significantly in his exercises, particularly the Burpees Broad Jump and Wall Balls, where he outperformed the average significantly, ranking in the top 10 percentile.

However, his total running time was 00:43:04, which is 02:48 slower than the average, indicating that running is an area for improvement. The pacing analysis of the first few running segments suggests that he started slightly slower than average. This, combined with his strong performance in strength-based exercises, suggests that Min Hoe Chew has a more strength-oriented profile. Enhancing his running endurance and speed could substantially improve his overall performance.

Segments to Improve

• Total Running Time: As the running segments were collectively slower than average, increasing running speed and endurance is crucial.
  • Training Strategies: Incorporate interval training to improve speed. For example, 400m repeats at a faster-than-race pace with short recovery periods.
  • Include longer tempo runs to build endurance, focusing on maintaining a pace slightly slower than race pace.
  • Add hill sprints to enhance power and strength in the legs, which can translate to faster flat running.
• Roxzone: Although only slightly slower than average, optimizing transition times can shave off crucial seconds.
  • Training Strategies: Practice transitions between running and exercises to improve efficiency.
  • Include transition drills where multiple exercises are performed back-to-back with minimal rest to simulate race conditions.
• Farmers Carry: This segment was slower than average, suggesting room for improvement in grip strength and carrying efficiency.
  • Training Strategies: Perform Farmers Walks with heavier weights during training to improve grip strength and endurance.
  • Incorporate grip strength exercises like dead hangs and plate pinches.
• Sled Pull: Although slightly faster than average, improving form and strength could enhance this segment further.
  • Training Strategies: Practice sled pulls with varied weights to build pulling strength and technique.
  • Include exercises like bent-over rows and seated cable rows to enhance back and arm strength.

Race Strategies

• Pacing: Given the slower start in running segments, focus on finding an optimal pace early in the race. Start slightly faster but maintain a sustainable pace to avoid burnout.
• Energy Management: Utilize your strength in exercises to conserve energy during running segments by maintaining a consistent pace.
• Transition Efficiency: Practice quick transitions in training to reduce Roxzone time during the race.
• Compromised Running: Train running under fatigue by incorporating running after strength exercises to simulate race conditions, enhancing the ability to maintain speed even when tired.