Nyoman Victor Hyrox Result

Overall Performance

Victor Nyoman showcased a commendable performance at the 2024 Singapore National Stadium Hyrox race, securing an overall rank of 87 out of 150 competitors, placing him in the top 57%. In his age group (35-39), he ranked 16th out of 30, which is within the top 53%. His overall completion time was 01:58:32. Notably, Victor's total running time of 00:49:31 was 04:43 faster than the average, highlighting his proficiency in running. Although he started slower in the initial running segments, Victor managed to significantly improve his pace, demonstrating his capacity to sustain a strong running performance throughout the race. Given the superior running times, Victor is primarily a runner but also exhibits a hybrid profile with notable potential in strength-based segments.

Segments to Improve

• Sled Pull: This segment was a significant outlier, with Victor being 09:55 slower than average. To improve, consider incorporating sled pull-specific training exercises. Focus on building upper body and core strength through exercises such as lat pull-downs, bent-over rows, and core stabilization drills. Practice sled pulls with increasing weight and distance to improve endurance and power.
• Sled Push: Being 00:37 slower than average suggests room for improvement. Integrate sled push drills with varying resistance into weekly training. Additionally, work on lower body strength with squats and leg presses to increase pushing power.
• Farmers Carry: A 00:17 slower-than-average performance can be enhanced by improving grip strength and core stability. Implement exercises like farmers walks with progressively heavier weights and grip-enhancing activities like dead hangs.
• Roxzone: Although faster than average, improving transition efficiency can further optimize performance. Practice quick transitions between exercises to reduce rest time and enhance overall fitness.
• Ski Erg: Being 00:20 slower than average, focusing on technique and stroke efficiency can help. Include interval training on the Ski Erg to boost cardiovascular endurance and technique drills to maximize power transfer with each stroke.
• Sandbag Lunges: Improve by incorporating lunges with varied weights and distances to build muscle memory and endurance. Focus on form to ensure efficiency and speed during the race.
• Wall Balls: Despite being 01:48 faster than average, refining technique can still offer gains. Work on squat-to-press exercises to improve explosiveness and practice wall ball throws to enhance accuracy and rhythm.

Race Strategies

• Controlled Pacing: Avoid starting too slow in the initial segments as observed. Maintain a steady pace from the beginning, drawing on Victor's strong running capabilities.
• Transition Efficiency: Optimize time spent in the roxzone by practicing quick and efficient transitions between exercise zones to reduce downtime.
• Focus on Strength Segments: Given Victor's strong running profile, allocate more training time to improving strength-based segments such as sled push and pull. This will balance his hybrid profile and improve overall race times.
• Pre-race Visualization: Mentally rehearse the race strategy and transitions to ensure focus and preparedness on race day.