Hamid Iskandar Bin Abdul Performance Analysis

Overall Performance

Iskandar Bin Abdul Hamid demonstrated a commendable performance in the 2024 Singapore National Stadium Hyrox race, finishing with an overall rank of 642, placing him in the top 48% of athletes. His overall time was 01:51:12, and he ranked 97th in his age group (40-44), which is the top 51% of his category. Iskandar's total running time of 00:54:30 was 9 seconds slower than average, indicating a slight need for improvement in running efficiency. He showed exceptional strength in exercises such as the Sled Push and Burpees Broad Jump, suggesting a strong strength profile. However, some areas, particularly the Roxzone transitions, showed room for improvement. His initial pacing in the first running segments suggests he started relatively slow, which might have conserved energy for subsequent stages.

Segments to Improve

• Roxzone: Iskandar's Roxzone time was 2:48 slower than average, indicating prolonged transition times. To improve:
  • Improve Transition Efficiency: Practice quick transitions between exercises by setting up a mini-race environment where he rapidly moves between different workout stations. Time these drills to simulate race conditions.
  • Interval Training: Incorporate high-intensity interval training (HIIT) focusing on short bursts of activity followed by rapid transitions to another exercise.
• Sandbag Lunges: His time was 2:05 slower than average, showing potential for significant improvement.
  • Form and Technique: Focus on maintaining an upright posture and ensuring knee alignment to improve efficiency and reduce fatigue.
  • Strength and Endurance Drills: Incorporate weighted lunges and split squats into his routine. Start with lighter weights to master form, then progressively increase the load.
• Farmers Carry: With a time 22 seconds slower than average, this area needs attention.
  • Grip Strength: Enhance grip strength through exercises like dead hangs and farmer's walks with varying weights.
  • Core Stability: Perform exercises like planks and Russian twists to improve core stability, which is crucial for carrying heavy loads.
• Ski Erg: 29 seconds slower than average, indicating a need for better technique and endurance.
  • Technique Drills: Practice efficient pull mechanics with a focus on timing and rhythm. Incorporate sessions where the focus is solely on technique rather than speed.
  • Cardio Conditioning: Include longer, steady-state cardio sessions to build endurance on the Ski Erg.

Race Strategies

• Enhanced Pacing: Given the slow start in the initial running segments, Iskandar should focus on maintaining a consistent pace throughout the race. Incorporate tempo runs into his training to improve pacing awareness.
• Sustain Energy Levels: Ensure a balanced nutrition plan leading up to and during the race to sustain energy. Practice fueling strategies during long training sessions to determine what works best.
• Mental Preparation: Develop a mental race strategy, including visualization techniques and positive self-talk, to enhance focus and resilience during challenging segments.