Manalo Nyeng Hyrox Result

Overall Performance

Nyeng Manalo delivered a commendable performance at the 2024 Singapore National Stadium, finishing in the top 39% overall and in the top 41% within his age group. With an overall time of 01:43:02, Nyeng demonstrated strong running capabilities, completing the total running segments 01:00 faster than the average. His best running lap time was 00:05:45, showing his potential as a runner. However, the slower times in strength-focused exercises indicate a need for improvement in strength endurance. Nyeng's pacing strategy appeared balanced, starting slightly slower but maintaining a consistent pace throughout the race, which is indicative of a runner with a focus on endurance over explosive starts.

Segments to Improve

• Roxzone (00:10:26, 01:28 slower than average):
  • Training Strategy: Focus on improving transition efficiency. Practice quick transitions between exercises and runs in training. Use drills such as circuit training with minimal rest between stations to mimic race conditions.
• Sled Pull (00:07:57, 01:49 slower than average):
  • Training Strategy: Incorporate sled pulls into weekly routines, gradually increasing weight and resistance. Focus on core and grip strength exercises, such as planks and farmer's walks, to enhance performance.
  • Form Correction: Ensure a low center of gravity and maintain a steady pull using the legs and core to distribute the workload efficiently.
• Wall Balls (00:08:47, 00:28 slower than average):
  • Training Strategy: Increase leg and shoulder endurance with high-rep sets of squats and overhead presses. Work on explosive power with plyometric exercises like box jumps.
  • Form Correction: Focus on maintaining a consistent rhythm, keeping elbows pointed forward, and utilizing the legs for power generation.
• Ski Erg (00:05:15, 00:32 slower than average):
  • Training Strategy: Develop upper body endurance with exercises like lat pulldowns and tricep extensions. Practice interval training on the Ski Erg to build speed and endurance.
• Farmers Carry (00:02:49, 00:14 slower than average):
  • Training Strategy: Enhance grip strength and core stability with varied grip carries and weighted planks. Include different carry styles, such as suitcase and overhead carries, to improve overall performance.

Race Strategies

• Optimize Transitions: Practice efficient transition strategies to reduce Roxzone time. Focus on mental preparation and visualization techniques to quickly adapt between different race segments.
• Balanced Pacing: Maintain a consistent pace throughout running segments, avoiding the temptation of starting too fast. This will help preserve energy for strength tasks.
• Strength-Endurance Balance: Integrate hybrid training sessions that combine running and strength exercises to improve overall endurance and strength adaptation, which is crucial in compromised running scenarios post strength exercises.
• Pre-Race Nutrition and Hydration: Ensure adequate fueling before the race with a focus on carbohydrates and hydration to support sustained energy and performance.