Ng Eugene Hyrox Result

Overall Performance

Eugene Ng delivered a commendable performance at the 2024 Singapore National Stadium Hyrox event, securing an overall rank of 176 out of 1325 athletes, placing him in the top 13%. Within his age group of 40-44, he ranked 19 out of 187, which is within the top 10%. His overall time was 01:26:37, and notably, his total running time was 00:39:26, which was 04:04 faster than the average, indicating a strong running profile.

Eugene's pacing strategy was well-managed, especially in the first half of the race, as evidenced by his progressively faster running splits. His standout performance in Running 5, where he ranked 1st percentile, underscores his superior running capabilities. However, there is a need to balance his running strength with improved strength elements, notably in the sled push and sled pull segments.

Segments to Improve

• Sled Pull & Sled Push: Eugene's sled pull and push times were significantly slower than the average, indicating a potential area for strength enhancement.
  • Training Strategies: Incorporate heavy sled drags and pushes into your routine. Focus on lower body strength training, including squats, lunges, and deadlifts. Utilize resistance bands for explosive power training.
  • Exercises: Sled pushes and pulls with increased weight, leg press, barbell squats, and plyometric exercises like box jumps.
• Roxzone: The transition times were slower than average, suggesting a need to improve transition efficiency.
  • Training Strategies: Practice transition drills to reduce downtime. Focus on cardiovascular fitness to minimize rest requirements.
  • Exercises: High-intensity interval training (HIIT) to improve cardio endurance and simulate race conditions.
• Sandbag Lunges: Performance in this segment was below average.
  • Training Strategies: Focus on improving lunge technique and core stability. Incorporate sandbag lunges in training to simulate race conditions.
  • Exercises: Weighted lunges, core stability exercises, and yoga for flexibility and balance.
• Farmers Carry: Eugene took longer than average, indicating a need for grip and core strength improvement.
  • Training Strategies: Enhance grip strength and core stability through specific exercises.
  • Exercises: Farmers carries with varying weights, wrist curls, and core workouts like planks.

Race Strategies

• Optimize Pacing: Maintain the strong initial pacing but ensure not to burn out early. Gradually increase pace as the race progresses.
• Efficient Transitions: Reduce time spent in the roxzone by rehearsing quick and smooth transitions, using visualization techniques to mentally prepare for each transition.
• Balance Training: Continue to leverage running strengths while dedicating more time to strength training to address the segments that require improvement.
• Pre-Race Preparation: Simulate race conditions in training, focusing on compromised running after strength exercises to better prepare for the demands of the race.