Lim Nathan Hyrox Result

Overall Performance

Nathan Lim completed the 2024 Singapore National Stadium HYROX race with an overall time of 01:59:18, placing him in the top 57% overall and top 55% in his age group. His total running time was 01:01:12, which is 03:17 slower than the average, indicating a need for improvement in running efficiency. Despite this, Nathan demonstrated significant strength in exercises such as the Burpees Broad Jump and Wall Balls, both of which were well above average. His initial run was slower than average, suggesting a conservative start, but he picked up pace in the subsequent running segments, showing potential for better pacing strategy. Overall, Nathan exhibits a hybrid profile with notable strengths in certain exercises but needs to enhance his running capabilities.

Segments to Improve

• Total Running Time: Nathan's total running time was slower than average. To improve this, he should focus on enhancing his running economy and endurance.
  • Training Strategy: Incorporate interval training sessions, such as 400m repeats at a fast pace with short recovery periods to build speed and stamina.
  • Drills: Focus on running form drills like high knees, butt kicks, and strides to improve efficiency.
  • Routine: Integrate tempo runs into his weekly routine to build sustained speed over longer distances.
• Roxzone: His Roxzone time was notably slower, indicating longer transitions between exercise zones.
  • Training Strategy: Practice quick transitions by simulating race conditions in training, minimizing rest time between exercises.
  • Drills: Conduct circuit training with a focus on transitioning quickly between different exercises.
  • Routine: Perform combination workouts that include running and exercises like burpees or lunges to mimic race transitions.
• Sled Push and Sled Pull: Both segments showed room for improvement.
  • Training Strategy: Increase leg strength and power with exercises like squats, deadlifts, and leg presses.
  • Drills: Practice sled pushes and pulls with varying weights to build both strength and endurance.
  • Form Correction: Ensure proper body alignment and technique to maximize efficiency during these exercises.
• Farmers Carry and Ski Erg: These segments also require attention.
  • Training Strategy: Improve grip strength and core stability through exercises like farmer's walks with progressively heavier weights.
  • Drills: Focus on high-intensity interval training on the Ski Erg to build cardiovascular strength.

Race Strategies

• Start at a Steady Pace: Begin the race with a pace that is slightly faster than his initial run segment to avoid falling behind early.
• Efficient Transitions: Focus on minimizing transition times between exercises by practicing rapid transitions during training.
• Strength and Conditioning: Maintain his strength in exercises like Burpees Broad Jump and Wall Balls while working on running speed and endurance.
• Monitor Pacing: Use a pacing watch or app to keep track of his speed during runs, ensuring a consistent pace throughout the race.

By focusing on these areas, Nathan can enhance his performance in future races, leveraging his strengths while addressing key areas for improvement.