Leong Jun Hao Hyrox Result

Overall Performance

Jun Hao Leong's performance in the 2024 Singapore HYROX race was commendable, securing an overall rank of 74, placing him in the top 6% of all participants and top 8% in his age group. His overall completion time was 01:16:40, with a total running time of 00:39:06, which was 00:10 slower than the average. This indicates that while he has a strong overall athletic capability, his running performance could benefit from improvement. Notably, Jun Hao started strong in the initial running segments but showed a decrease in pace in the later stages, suggesting a potential issue with endurance or pacing strategy. His strengths are more aligned with strength exercises, as evidenced by his performance in the Sled Push and Burpees Broad Jump, where he ranked significantly better compared to other segments.

Segments to Improve

• Total Running Time:

  Jun Hao's overall running time was slower than average. To improve, he should focus on building endurance and speed. Suggested exercises include:

  • Interval Training: Alternate between short, intense bursts of running and recovery periods to enhance speed and stamina.
  • Long-Distance Runs: Incorporate weekly long runs at a steady pace to build cardiovascular endurance.
  • Tempo Runs: Run at a challenging but sustainable pace for a set distance to improve lactate threshold.
• Sled Pull:

  This segment was significantly slower than average. Improving upper body and grip strength is crucial. Suggested exercises include:

  • Resistance Band Rows: Enhance pulling strength without the need for heavy equipment.
  • Grip Strength Exercises: Incorporate exercises like farmer's walks and dead hangs to improve grip endurance.
  • Weighted Sled Drags: Practice with lighter sleds initially and progressively increase the weight.
• Wall Balls:

  Improvement in this segment requires better coordination and leg power. Suggested exercises include:

  • Medicine Ball Throws: Practice overhead throws to build explosive power.
  • Squat Variations: Incorporate goblet squats and jump squats to increase leg strength and power.
  • Wall Ball Drills: Focus on technique and aim to perform sets of wall balls under fatigue to simulate race conditions.
• Ski Erg, Sandbag Lunges, and Farmers Carry:

  These segments also showed room for improvement. Enhancing overall fitness and technique will benefit performance:

  • Technique Drills: Work with a coach to refine execution technique, focusing on efficiency and form.
  • Core Stability Exercises: Planks, Russian twists, and leg raises to improve stability and reduce fatigue.
  • Specific Strength Training: Incorporate targeted strength exercises like lunges and carries with added resistance.

Race Strategies

• Pacing Strategy: Jun Hao should adopt a consistent pacing strategy, avoiding the tendency to start too fast. Implementing a negative split strategy, where the second half of the race is faster than the first, could prevent early fatigue.
• Transition Efficiency: Although Jun Hao excelled in the Roxzone, further enhancing transition speed through practice can shave crucial seconds off his time.
• Energy Management: Focus on nutrition and hydration strategies before and during the race to maintain energy levels and prevent burnout in later stages.