Phang Syab Hyrox Result

Overall Performance

Syab Phang delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race, ranking in the top 23% overall and the top 22% in her age group. Her overall time of 02:31:56 demonstrates strong athletic capability, with significant strengths in strength-based exercises such as the Sled Push and Burpees Broad Jump. However, with a total running time that is 15 seconds slower than average, there is room for improvement in running efficiency. Her best running lap was 08:27, indicating potential in running if pacing strategies are adjusted. Starting slower than average in the first running segments suggests a conservative start, possibly impacting overall running performance. The data suggests a balanced athlete with a slight strength focus, as evidenced by her strong performance in strength-based segments.

Segments to Improve

• Total Running Time: With a total running time 15 seconds slower than average, Syab should focus on improving running efficiency. Incorporate interval training, focusing on varying intensities to enhance speed and endurance. Include tempo runs to build sustained pace ability.
• Sandbag Lunges: This segment was 1:29 slower than average. Syab should practice lunges with varying weights to build strength and endurance. Focus on form, ensuring knees don’t extend beyond toes, and engage the core for stabilization. Incorporate these into a circuit with running to simulate race conditions.
• Roxzone: Spending 1:18 slower than average in Roxzone indicates a need for faster transitions. Practice quick transitions between exercises with minimal rest. Set up a mini-course to practice transitions in a controlled environment.
• Sled Pull: Improve this segment by incorporating upper body strength training, particularly focusing on pulling exercises like rows and deadlifts. Use lighter sleds for speed drills and gradually increase weight as strength improves.
• Rowing: To improve on the rowing segment, incorporate high-intensity interval training on the rowing machine, focusing on maintaining a high stroke rate and power per stroke. Work on technique to ensure efficient power transfer.
• Ski Erg: Focus on building endurance and technique on the Ski Erg. Use interval training with varying intensities and focus on maintaining a strong, steady pace throughout.

Race Strategies

• Pacing Strategy: Start the race at a more aggressive pace to capitalize on running potential. The initial slower pace might have conserved energy, but a more balanced approach could yield better overall results.
• Transition Practice: Implement transition drills into regular training to minimize time spent in Roxzone. Practice moving swiftly between different exercise modalities to improve efficiency.
• Compromised Running: Train for compromised running scenarios where running is performed immediately after strength exercises. This will help adapt to the fatigue experienced during the race and maintain a steady running pace.
• Nutrition and Hydration: Ensure a well-structured nutrition plan before and during the race to maintain energy levels. Practice race-day nutrition in training to avoid any digestive issues.