Bin Jumari Mohamad Juraime Performance Analysis

Overall Performance

Mohamad Juraime Bin Jumari delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, finishing in the top 45% overall and top 46% in his age group. His overall time was 01:48:20, with a total running time of 00:48:22, which was notably 04:34 faster than the average, indicating a strong runner profile. The performance in running segments suggests he started at a conservative pace but quickly found his rhythm, showcasing impressive speed in the middle segments of the race. However, his performance in strength-oriented exercises lagged behind, indicating the need for improvement in this area to complement his running capabilities.

Segments to Improve

• Wall Balls (00:11:33, 92nd Percentile Rank): This segment was significantly slower than average. Focus on improving explosive strength and endurance. Incorporate wall ball drills, where you perform sets of 15-20 wall balls with varying weights to improve power and endurance. Additionally, work on core stability and shoulder strength through exercises like planks and overhead presses.
• Sled Pull (00:09:17, 97th Percentile Rank): The time spent here was notably slower. To enhance this, practice sled pulls with varying resistance and focus on upper and lower body coordination. Include exercises like deadlifts and bent-over rows to build the necessary strength.
• Roxzone (00:09:30, 47th Percentile Rank): While this was faster than average, there's still room for improvement. Focus on transition drills to improve efficiency, such as practicing quick transitions between exercises with minimal rest. This will also aid in overall fitness improvement.
• Farmers Carry (00:03:20, 86th Percentile Rank): To improve, integrate farmers walk drills with heavier weights to build grip strength and stability. Include forearm exercises like reverse curls to enhance grip endurance.
• Sled Push (00:03:59, 64th Percentile Rank): Work on leg strength and explosive power. Incorporate weighted sled pushes and box jumps into your routine to build strength and power in your lower body.
• Sandbag Lunges (00:06:40, 46th Percentile Rank): Though slightly faster than average, further improvement can be achieved. Practice weighted lunges and step-ups to enhance leg strength and stability.

Race Strategies

• Optimize Transitions: Practice efficient transitions to reduce Roxzone time. Set up simulations during training to mimic race conditions and focus on quick, smooth movements between exercises.
• Pacing Strategy: Given your strong running performance, maintain a steady pace during running segments but aim to conserve energy for strength exercises. Implement a strategy to slightly ease off in the first few runs to avoid early fatigue.
• Strength Focused Workouts: Incorporate strength training into your routine at least 2-3 times a week, focusing on compound movements to improve overall muscle endurance and power.
• Compromised Running Drills: Perform running drills after strength exercises like sled pushes and pulls to simulate race fatigue and improve running efficiency under duress.