Mohd Ariff Fadly Performance Analysis

Overall Performance

Fadly Mohd Ariff demonstrated a commendable performance during the 2024 Singapore National Stadium Hyrox race, ranking in the top 59% overall and top 63% within his age group. His overall time of 02:01:29 showcases a balanced athlete with a slight edge in running, as evidenced by a total running time that was 03:13 faster than average. This indicates a strong running profile, suggesting he has a good aerobic base. However, the pattern of his split times suggests that he may have started too quickly, with the initial running segments significantly outperforming the average, but later segments, such as Running 3, showing a notable slowdown. While his running is a strength, there is room for improvement in strength-based and transitional segments.

Segments to Improve

• Roxzone (13:25, 2:30 slower than average)

  The transition time in the Roxzone indicates a need for quicker recoveries and more efficient transitions. Consider incorporating transition drills into training, such as practicing the quick removal and donning of equipment, and simulating race conditions to improve the speed of moving between exercises.

• Burpees Broad Jump (10:35, 2:20 slower than average)

  This segment suggests a gap in explosive strength and endurance. Implement plyometric exercises such as box jumps, burpees with added resistance, and broad jumps to build power and efficiency. Form correction, focusing on minimizing ground contact time, can also enhance performance.

• Sled Pull (7:50, 0:31 slower than average)

  To improve sled pull performance, focus on upper body and core strength. Exercises like bent-over rows, lat pull-downs, and core stabilization workouts (e.g., planks, Russian twists) can be beneficial. Practicing sled pulls with varying weights and distances can also help simulate race conditions.

• Sled Push (4:20, 0:08 slower than average)

  Improving this segment can be achieved by focusing on leg strength and explosive power. Incorporate squats, lunges, and leg press exercises into the routine. Sled push drills with progressive overload will help in building the necessary strength and endurance.

• Sandbag Lunges (7:53, average performance)

  To enhance sandbag lunges, practice with varying weights and focus on correct form and balance. Engage in exercises like forward and reverse lunges, step-ups, and single-leg Romanian deadlifts.

Race Strategies

• Controlled Start: Begin the race with a steady pace, slightly slower than your fastest, to conserve energy for later stages where performance tends to decline.
• Efficient Transitions: Minimize time spent in the Roxzone by practicing quick transitions and maintaining focus to reduce downtime between exercises.
• Focus on Compromised Running: Practice running at pace immediately after strength exercises to simulate race conditions and improve overall stamina.
• Strengthen Weak Segments: Prioritize training on segments where time was lost, notably Burpees Broad Jump and Sled Pull, to ensure a more balanced performance across all activities.