Gan Keith Hyrox Result

Overall Performance

Keith Gan delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, ranking in the top 50% of competitors overall and the top 48% in his age group. His total completion time was 01:53:19. Notably, his total running time was 00:53:04, which was 02:14 faster than the average, indicating a strong running capability. His running performance, especially in the initial stages (Running 1 to Running 4), was impressive, with several segments significantly faster than average. This suggests a strong running profile. However, his performance in strength-based exercises and transitions, such as the Roxzone, indicates room for improvement. Keith’s pacing strategy was effective in maintaining speed in the early running segments, but he may benefit from optimizing transitions and strength exercises to balance his performance.

Segments to Improve

• Roxzone (00:13:39, 03:36 slower than average):

  Keith can improve his transition efficiency and overall fitness to reduce Roxzone time. Practice quick transitions between exercises by incorporating transition drills into training, such as rapid gear changes and practicing mental cues for quick recovery and readiness.

  Training Strategy: High-intensity interval training (HIIT) with focus on rapid transitions between exercises. Incorporate agility drills, such as ladder drills and cone drills, to improve footwork and speed during transitions.

• Farmers Carry (00:04:16, 01:28 slower than average):

  Improving grip strength and core stability will enhance performance in the Farmers Carry.

  Training Strategy: Include specific grip strength exercises such as dead hangs, heavy holds, and farmer's walk with varying weights. Core exercises like planks and Russian twists will also contribute to better stability.

• Sled Pull (00:07:24, 00:39 slower than average):

  Keith can gain time by improving his pulling technique and upper body strength.

  Training Strategy: Focus on building back and shoulder strength with exercises like bent-over rows, lat pulldowns, and rope pulls. Practice sled pull technique to optimize movement efficiency.

• Sled Push (00:04:16, 00:16 slower than average):

  Enhancing leg strength and pushing technique can lead to improved sled push performance.

  Training Strategy: Include exercises like squats, lunges, and leg presses. Practice sled push drills with attention to body positioning and push mechanics.

• Wall Balls (00:08:38, 00:45 faster than average but with room for improvement):

  Refinement in technique and endurance could further improve this segment.

  Training Strategy: Work on squat endurance and ball throwing technique. Include wall ball drills focusing on consistent pacing and breathing.

Race Strategies

• Pacing: Maintain the strong initial running pace but ensure energy conservation for later strength-based segments.
• Transition Efficiency: Practice rapid transitions by simulating race conditions in training to minimize Roxzone time.
• Strength-Endurance Balance: Develop a balanced training regime that enhances both running and strength, focusing on compromised running scenarios where running follows strength exercises.