Khairudin Khid Hyrox Result

Overall Performance

Khid Khairudin performed well in the HYROX race in Singapore, finishing with an overall rank of 370 out of 826 athletes, putting him in the top 44%. In his age group (35-39), he ranked 90 out of 184 athletes, placing him in the top 48%. His overall time was 01:52:40, with a total running time of 01:02:03, which was 10 minutes and 18 seconds slower than the average for his finish time. His best running lap was 00:05:34.

Khid Khairudin's performance indicates that he has a balanced profile with a combination of running and strength abilities. He performed better than average in the Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls segments. However, he struggled in the running segments, particularly in Running 1, Running 4, Running 5, Running 7, and Running 8. His overall running time was slower than average, suggesting that he should focus on improving his running performance.

Segments to Improve

1. Running 1: Khid Khairudin was 20 seconds slower than the average running time in this segment. To improve his performance, he should focus on increasing his running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) and tempo runs, can help improve his running speed. Additionally, he should work on his running form and technique to optimize efficiency.

2. Roxzone: Khid Khairudin spent 4 minutes and 53 seconds longer than the average time in the Roxzone. This indicates that he may have rested more or took longer transitions between exercises. To improve this segment, he should focus on improving his overall fitness and reducing his transition time. Incorporating circuit training and practicing quick transitions between exercises can help improve his performance in the Roxzone.

3. Running 8: Khid Khairudin was 3 minutes and 59 seconds slower than the average running time in this segment. To improve his performance, he should focus on increasing his running endurance and strength. Incorporating long-distance runs, hill sprints, and strength training exercises such as lunges and squats can help improve his running performance in longer distances.

4. Running 5: Khid Khairudin was 1 minute and 22 seconds slower than the average running time in this segment. To improve his performance, he should focus on increasing his running speed and endurance. Incorporating interval training, such as fartlek runs and speed drills, can help improve his running speed. Additionally, he should work on maintaining a consistent pace throughout the race.

5. Running 7: Khid Khairudin was 1 minute and 17 seconds slower than the average running time in this segment. To improve his performance, he should focus on increasing his running endurance and strength. Incorporating tempo runs and strength training exercises such as planks and burpees can help improve his running performance in this segment.

Strategies

1. Pacing: Khid Khairudin should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can result in lost time that is difficult to make up later. By pacing himself appropriately, he can optimize his performance and avoid burning out.

2. Transition Efficiency: Khid Khairudin should work on minimizing his transition time between exercises. Practicing quick transitions and having a well-organized setup can help save precious seconds during the race. He should also ensure that he is familiar with the layout and equipment of each exercise station to minimize any confusion or delay.

3. Specific Training: Khid Khairudin should tailor his training to address the areas of improvement identified in the analysis. This includes incorporating interval training, circuit training, and strength training exercises to improve his running speed, endurance, and overall fitness. Additionally, he should focus on improving his running form and technique to optimize efficiency and reduce the risk of injury.