Khaw Benjamin Hyrox Result

Overall Performance

Benjamin Khaw delivered a commendable performance at the 2024 Melbourne Hyrox race, finishing in the top 52% overall and top 55% in his age group. His overall time was 01:43:08, indicating a strong competitive spirit. Notably, his total running time was 00:48:24, which is significantly faster than the average by 02:15, showcasing his proficiency in running. This suggests that Benjamin has a strong runner's profile and could benefit from focusing more on strength training to balance his performance. His pacing throughout the race was consistent, avoiding the common pitfall of starting too fast, as evidenced by his running splits from Running 1 to Running 4 where he improved progressively.

Segments to Improve

• Roxzone (00:12:32): The time spent in the roxzone was notably slower than average, indicating potential inefficiencies in transitions. To improve this, Benjamin should focus on enhancing his overall fitness and transition times between exercises. Training Strategy: Practice quick transitions between different exercises in a circuit format to simulate race conditions. Incorporate exercises like shuttle runs with equipment changes in between.
• Sled Pull (00:07:19): This segment was 01:14 slower than average. Improvement can be achieved by focusing on grip strength and pulling power. Training Strategy: Include sled drags and rope pulls in workouts. Focus on maintaining a low center of gravity and using the legs and core to pull efficiently. Strengthen the upper back and grip by incorporating exercises like bent-over rows and farmer's walks.
• Burpees Broad Jump (00:07:45): Being 00:58 slower signifies a need for better explosiveness and endurance. Training Strategy: Incorporate plyometric exercises like box jumps and burpees into the training routine. Additionally, improve cardiovascular endurance with HIIT sessions that include burpees to simulate race fatigue.
• Farmers Carry (00:02:45): This was 00:10 slower than average. Improving grip strength and core stability can enhance performance. Training Strategy: Regularly practice farmer's carries with progressively heavier weights. Focus on maintaining a strong posture and steady pace.
• Rowing (00:05:29): This was 00:17 slower than average. Improving rowing technique and endurance will be beneficial. Training Strategy: Focus on technique drills that emphasize a strong leg drive and efficient stroke rhythm. Include longer rowing sessions to build cardiovascular endurance and shorter sprints to improve power.

Race Strategies

• Transition Efficiency: Practice quick transitions and develop a mental checklist for equipment changes and setup during the race. This could significantly reduce roxzone time.
• Strength-Endurance Balance: Given his strong running capability, Benjamin should focus on maintaining energy for strength-based exercises while not compromising his running pace. Consider a hybrid training approach that balances running with strength sessions.
• Pacing Strategy: Maintain the current pacing strategy, as it effectively avoids early fatigue. Ensure a consistent effort across all running segments, particularly after demanding strength exercises like the sled pull and burpees.