Gay Dalston Hyrox Result

Overall Performance

Dalston Gay delivered a commendable performance at the 2024 Singapore National Stadium, ranking in the top 14% overall and top 18% in his age group. His overall time was 01:27:35, demonstrating strong running capabilities with a total running time of 00:42:06, which was 01:47 faster than the average. This suggests Dalston has a strong runner profile, excelling in running segments compared to his peers. However, his initial running segments were slightly slower than average, indicating a conservative start which might have helped maintain energy for later stages. The Roxzone and strength-based exercises like Wall Balls were notable areas for improvement.

Segments to Improve

• Roxzone (00:08:01, 01:08 slower than average)
  • Training Strategies: To enhance transition efficiency, incorporate high-intensity interval training (HIIT) with quick transitions between exercises. Practice moving swiftly between different workout stations without rest to simulate race conditions.
  • Exercises: Circuit training with minimal rest, focusing on agility drills such as ladder drills and cone drills can improve footwork and speed.
• Wall Balls (00:07:37, 00:58 slower than average)
  • Training Strategies: Improve explosive power and endurance in wall balls through plyometric training.
  • Exercises: Include medicine ball slams, thrusters, and squat jumps in the routine. Ensure proper form by maintaining a strong core and using leg power to drive the ball upwards.
• Sled Push (00:03:08, 00:08 slower than average)
  • Training Strategies: Focus on building lower body strength and endurance.
  • Exercises: Incorporate sled pushes at varying weights and distances in training. Additionally, perform squats and lunges with added resistance to build leg strength.
• Burpees Broad Jump (00:05:11, 00:10 faster than average)
  • Training Strategies: Enhance cardiovascular endurance and explosive power.
  • Exercises: Perform burpee variations such as burpee tuck jumps and burpee box jumps. Also, include plyometric exercises like box jumps and broad jumps to increase power.
• Sled Pull (00:04:53, 00:08 faster than average)
  • Training Strategies: Continue to build full-body strength, focusing on the posterior chain.
  • Exercises: Incorporate deadlifts, bent-over rows, and sled pulls with increased resistance. Focus on maintaining a strong and stable core during pulls.
• Ski Erg (00:04:40, 00:11 slower than average)
  • Training Strategies: Improve upper body endurance and technique.
  • Exercises: Include Ski Erg intervals focusing on form, ensuring full extension and efficient use of the core and upper body. Combine with strength exercises for the shoulders and back.

Race Strategies

• Pacing: Start with a controlled pace to conserve energy for later stages, but ensure it is not too conservative to avoid falling behind early on.
• Transition Efficiency: Practice quick transitions in training to reduce time in the Roxzone. Stay focused and prepared for the next segment.
• Compromised Running: Simulate race conditions by performing strength exercises followed immediately by running intervals. This will help adapt to running on fatigued legs.
• Strength-Endurance Balance: Since Dalston excels in running, focus on improving strength endurance in specific exercises to create a more balanced performance profile.